DEC 14th - 2019 BWC

WARMUP

750M CHILL ROW THEN 20 SEC ALL OUT, 40 SEC CHILL X 5 MINS


MOBILITY


2 MIN BANDED PIGEON LEFT LEG

2 MIN BANDED HAMSTRING LEFT LEG

2 MIN BANDED LIZARD LEFT LEG

2 MIN BANDED PIGEON RIGHT LEG

2 MIN BANDED HAMSTRING RIGHT LEG

2 MIN BANDED LIZARD RIGHT LEG

2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM

2 MIN STRAIGHT ARM OVERHEAD STRETCH LEFT ARM

2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM

2 MIN STRAIGHT ARM OVERHEAD STRETCH LEFT ARM


WEIGHTLIFTING

2 p snatch on the minute + 2 s mu on the minute x 8 min

- use 8 rep snatch from 12-14-18

1 power clean + 1 power jerk +1 h clean rest 1 min x 10

squat 6x3 ahap

good morning 5x5

bent over row 5x5



Margaux AlvarezComment