APRIL 18th, BWC 2019

WARM UP 

750M ROW 20 SEC ALL OUT 40 SEC CHILL X 3

MOBILITY

2 MIN BUTTERFLY
3 MIN SEATED STRADDLE
2 MIN CHILDS POSE
1 MIN ELEVATED LAT
2 MIN DRAGON LEFT
2 MIN LIZARD
2 MIN PIGEON
2 MIN DRAGON RIGHT
2 MIN LIZARD RIGHT
2 MIN PIGEON RIGHT

MOBILITY IS 20 MINUTES

WEIGHTLIFTING

A. 3 sets of 1 snatch lift offs+1 power snatch

B. 3 sets of 1 power clean+1 below the knee hang power clean

C. 5x3 Pause Overhead Squat
Pause at the bottom for 2-3 sec

D.
4x10 weighted step back lunge
4x10 weighted glute bridge
3x10 db Front raise
3x10 db lateral raise
3x10 db rear delt raise(bent over)

For A remember a snatch lift off is
to the knee and right back down. We are adding this to
the power snatch this week so weight won't be to heavy. Focus
on shifting your weight as the bar reaches the knee to fully
engage the hamstrings and glutes

Margaux AlvarezComment