NOV 16TH - 2019 BWC

Friday

Warmup: 1250m chill row

Mobility:

3 min standing straddle

2 min couch stretch right leg

2 min couch stretch left leg

2 min elevated lat with bent arms

2 min child’s pose

2 min dragon right leg

2 min dragon left leg

2 min single arm T stretch right arm

2 min single arm T stretch left arm

1 min bar hang/hold (broken up or unbroken)

WEIGHTLIFTING

power snatch ahap

6x2

power clean ahap

6x2

squat

20 ahap rest as needed

10 ahap

Accessory: 10 db bench press 50/35# + max strict pull ups x 4 rnds nft

Margaux AlvarezComment