APRIL 13TH - BWC

Warmup

8 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

Mobility

1 MIN RIGHT ARM 90 DEGREE BANDED HOLD
1 MIN LEFT ARM 90 DEGREE BANDED HOLD
4 ROUNDS FOR 4 TOTAL MINUTES
1 MIN ARCHER STRETCH LEFT
1 MIN ARCHER STRETCH RIGHT
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED SHOULDER JOINT STRETCH
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED SHOULDER JOINT STRETCH RIGHT ARM
2 MIN SINGLE BENT LEG QUAD STRETCH RIGHT LEG
2 MIN SINGLE BENT LEG QUAD STRETCH LEFT LEG
2 MIN ELEVATED LAT BENT ARMS

Weightlifting

A. Jerk to Max in 10 lifts or less

B. Muscle snatch to max in 10 lifts or less

C. Find a 5 rep max weighted
Dip. After each attempt 10
strict dips.

The 10 reps or less allows you a
finite amount of attempts which
will keep you focused. It will also
allow you to be fresh for a true
max next session. Portions A and B are
The same as last week. Try to be sharper
And more crisp. If at all possible go heavier.

Our video got cut off after the mobility component so there is no weightlifting in the video today. For the muscle snatch remember there is no rebend of the knee, focus on an aggressive extension of your hips and finishing tall at the top of the lift. Enjoy the day!

Margaux AlvarezComment