OCTOBER 20TH - BWC

Warmup: 7 wb 30/20# every 30 sec x 4 min

Mobility:

4 min foam roll - hit quads, hamstrings, calves, glutes and back

2 min coach stretch left leg

2 min couch stretch right leg

2 min elevated pigeon right leg

2 min elevated pigeon left leg

1 min bar hold (can be broken up)

2 min banded bent arm tricep stretch right arm

2 min banded bent arm tricep stretch left arm

2 min straight arm overhead stretch right arm

2 min straight arm overhead stretch left arm

1 min child's pose

WEIGHTLIFTING

A) power snatch to max then

B) 2 power snatch + 2 strict mu on the minute x 8 minutes

C) power clean to max then 2 power clean on even + max strict hspu odd minute 12 min clock

D) 10 walking lunges ahap rest 2 min x 3

Accessory: accumulate 45 sec L-sit hold + 5 db alt db strict press (1 db in each hand) x 4 rnds nft

Margaux AlvarezComment