NOV 2nd - BWC PROGRAM

WARMUP

1000m chill row

MOBILITY

3 Standing straddle (1 left, 1 center, 1 right)

2 min couch stretch right leg

2 min couch stretch left leg

2 min thread the needle right arm

2 min thread the needle left arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min single leg hamstring forward fold right side

2 min single leg hamstring forward fold left side

1 min elevated lat with bent arms

WEIGHTLIFTING

A). POWER SNATCH TO MAX

B) 2 P SNATCH ON THE MINUTE 80% X 10 MIN

C) POWER CLEAN + POWER JERK TO MAX

D). SQUAT 20 REPS AHAP REST AS NEEDED

E). SQUAT 10 AHAP

Margaux AlvarezComment