Thursday 141023

Vise / ViseDowntown

-Warm up-

10 minutes:

200 meter run
25 Jumping Jacks
10 Burpees

5 minutes:

2 Rounds:
10 DB curls
10 DB Arnold Press (Arnold Press demo)
10 DB Upright Row (Upright Row Demo) 

-Olympic Lifting- 

Clean and Jerk – 60% x 2 + 1, 65% x 2 + 1, 70% x 2 + 1, 75% x2 + 1 (for 3 sets)

(x 2 + 1 means 2 cleans + 1 jerk)

Complete on a 2-minute clock

-Strength- 

Bench Press

3 @ 70%, 3 @ 80%, 3+ @ 90%

superset with

Dumbbell row 3x8-10

Complete on a 3-minute clock

-Conditioning-

Row 1000 meters

Then,

5 rounds:

25 pull-ups

7 shoulder to overhead 135/95

16-minute time cap

-Cool Down-

Banded Arm Stretch
-behind back
-overhead

Post all results to comments.

Full house for Sladderday, October 18th, 2014.