FEB 2nd - 2019 BWC

WARMUP

10 min assault bike or concept 2 bike, if no bike, row 10 min chill

MOBILITY

5 min foam rolling hit tight/sore areas

shoulder prehab, super light weight: 10 bent over reverse flys + 10 front raises + 10 side raises x 3 rnds

backward lunge steps 10 each leg + 10 side to side lunges each leg + 10 forward lunge steps

3 min seated straddle (1 min left, center, right)

2 min elevated lat

2 min frog stretch

ACCESSORY

8 Bulgarian split squats each leg + max HS hold against wall x 3 rnds

WEIGHTLIFTING

max snatch

max clean n jerk

max thruster from floor

front squat6x2 with pause

Margaux AlvarezComment