APRIL 27th - 2019 BWC

 

last day without video- I am on an airplane back to Salt Lake from Miami from a commercial shoot for WodsandWaves. A cruise planned for January which will bring some awesome athletes on board.

I typically don't agree to anything around this time but they have been so supportive of the wine and wine clubs that I felt a quick one day trip would be ok.

I'm on my way back to Salt Lake to continue to acclimate to the 4200 feet of elevation. Thanks for your support and understanding.

WARM UP

9 WALLBALLS EVERY 30 SECONDS X 5 MINUTES 

MOBILITY

2 MIN BANDED TRICEP LEFT ARM
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED LAT LIZARD LEFT
2 MIN BANDED TRICEP RIGHT ARM
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED LAT LIZARD RIGHT
2 MIN ELEVATED LAT HOLD
2 MIN FOAM ROLL
2 MIN BANDED RIGHT PIGEON
2 MIN BANDED LEFT PIGEON

A. Every Minute By 10 Minutes 1 Snatch Deadlift @105% of 

1 rm Snatch

B. No foot no hook grip Clean

build to a heavy single in 10 lifts.

C. 3 sets of 10-20 Hip Ext

A and B is the same as last week. We want 

To build more comfort and confidence with 

These lifts. Also, getting used to these 

Types of rep schemes will translate well 

Into getting heavy quickly and helping us

Focus more on each lift.

 

Margaux AlvarezComment