JAN 16TH, 2019 BWC

Warmup: 8 wall balls 20/14# every 30 sec x 5 min

Mobility:

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

Weightlifting:

A) 1 press + 1 push press + 1 push jerk (as heavy as possible) x 6 sets

B) 2 Deadlifts 70% of 1 rm + 3 strict hspu otm x 8 min

C) 5 DB bench press (ahap), super set with max strict pull ups x 5 sets

Accessory: 8 single arm DB press each arm + 10 goblet squats ahap x 4 rnds nft (not for time)

Margaux AlvarezComment