AUGUST 9TH - BWC

We usually rest on Thursdays but with the Games and being behind, we're putting training up today, you can do it or rest - have fun!

WARMUP: 9 BURPEES OTM X 8 MIN

MOBILITY:
3 MIN STANDING STRADDLE (1 MIN CENTER, 1 MIN LEFT, 1 MIN RIGHT)
1 MIN BAR HANG/HOLD
2 MIN BANDED SHOULD JOINT STRETCH LEFT ARM
2 MIN BANDED INTERNAL ROTATION STRETCH LEFT ARM
2 MIN BANDED SHOULD JOINT STRETCH RIGHT ARM
2 MIN BANDED INTERNAL ROTATION STRETCH RIGHT ARM
2 MIN BANDED LAT/LIZARD LEFT ARM & LEG
2 MIN BANDED LAT/LIZARD LEFT ARM & LEG
2 MIN FROG STRETCH
2 MIN ELEVATED LAT WITH BENT ARMS

LIFTING

A) 10 MIN RUNNING CLOCK: EVEN MIN 3 POWER SNATCH 70%, ODD MIN 5 STRICT PULLUPS

B) SPLIT JERK TO MAX

C) BACK SQUAT 5X5 (TRY AND ADD 5-10# TOTAL TO LAST 5X5 SET)

ACCESSORY:
5 SINGLE ARM DB PRESS EACH ARM + 10 BANDED GOOD MORNINGS X 4 RNDS NFT

FEEL FREE TO WRITE COMMENTS AND WEIGHTS IF YOU WOULD LIKE IN THE COMMENTS

 

Margaux AlvarezComment