JAN 25TH, 2019 BWC

WARMUP: 9 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY:

4 MIN FOAM ROLL - HIT SHOULDERS, LATS, TRICEPS, BICEPS, BACK, GLUTES, QUADS, HAMSTRINGS

2 MIN COUCH STRETCH LEFT LEG

2 MIN COUCH STRETCH RIGHT LEG

2 MIN DRAGON STRETCH LEFT LEG

2 MIN DRAGON STRETCH RIGHT LEG

2 MIN CHILD’S POSE

2 MIN ELEVATED LAT WITH BENT ARMS

1 MIN BAR HANG/HOLD

3 MIN STANDING STRADDLE

WEIGHTLIFTING

A) POWER SNATCH TO MAX AND THEN 80%, 2 OTM X 8 MIN

B) POWER CLEAN TO MAX THEN 80%, 2 OTM X 8 MIN

C) BENCH PRESS 10-8-6-4-2

ACCESSORY: 8 BULGARIAN SPLIT SQUATS EACH LEG W DB + 30 HOLLOW ROCKS X 4 RNDS NFT

Margaux AlvarezComment