AUG 1ST 2019 BWC

WARMUP: 750M CHILL ROW THEN 20 SECONDS ALL OUT, 40 SECONDS CHILL X 4 MIN
MOBILITY:
2 MIN BANDED LAT/LIZARD LEFT ARM & LEG
2 MIN BANDED LAT/LIZARD RIGHT ARM & LEG
2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM
2 MIN BANDED BENT ARM TRICEP STRETCH RIGHT ARM
2 MIN BANDED INTERNAL ROTATION STRETCH LEFT ARM
2 MIN BANDED INTERNAL ROTATION STRETCH RIGHT ARM
2 MIN BANDED LAYING DOWN SINGLE LEG HAMSTRING STRETCH LEFT LEG (LAYING ON YOUR BACK WITH YOUR LEG UP IN THE AIR AND BAND AROUND YOUR ARCH OF YOUR FOOT)
2 MIN BANDED LAYING DOWN SINGLE LEG HAMSTRING STRETCH RIGHT LEG (LAYING ON YOUR BACK WITH YOUR LEG UP IN THE AIR AND BAND AROUND YOUR ARCH OF YOUR FOOT)
2 MIN ELEVATED LAT
2 MIN CHILD’S POSE

WEIGHTLIFTING

A) POWER CLEAN TO MAX THEN 70% 2 OTM X 8 MIN
B) POWER SNATCH TO MAX THEN 70% 2 OTM X 8 MIN
C) WEIGHTED GLUTE BRIDGES 4X6
ACCESSORY: 15 RING ROWS + 8 RING DIPS X 4 RNDS NFT

Margaux AlvarezComment