DEC 17th - 2019 BWC

WARMUP

1000m row then 20 seconds all out, 40 seconds chill x 4 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elvated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

Accessory: 5 min practice tictocs (see video) + 6 strict false grip ring pullups x 4 rnds nft

WEIGHTLIFTING

establish 1 rep max snatch in 5 min window

max clean n jerk

back squat 5x5 ahap

Margaux AlvarezComment