Tuesday 141223

Vise/ViseDowntown

-Warm up-

10 minutes:

50 Jumping Jacks
25 Push-ups
20 Squat Jumps
10 Sit-ups
5 Burpees

5 minutes:
Scorpion x5 each leg
Elbow to instep x5 each leg
Arm Circles x10 each arm, forward and back

-Weightlifting-

Power Clean – clusters 1, 1 x 6 sets
Perform 1 rep, rest 10 seconds, 1 rep

-Strength-

Push Jerk – EMOM for 12 minutes

Every odd minute: complete 3-4 Push Jerks at 80% of push press 1 RM
Every even minute: complete 30 double unders

Push Jerks must come from the floor.

-Conditioning-

18, 15, 12, 9, 6, 3
Toes to bar
Shoulder to overhead 95/65

-Cool Down-

Couch Stretch

Welcome Mac Joseph Turner!