OCTOBER 12TH- BWC

WARMUP

8 WB (20/14# to 10ft target) every 30 seconds x 5 min

MOBILITY

5 min of rolling out back, shoulders, hips, glutes, quads then

2 min banded lizard left leg

2 min banded lizard right leg

2 min banded hamstring left leg

2 min banded hamstring right leg

2 min banded straight arm overhead stretch left arm

2 min banded straight arm overhead stretch right arm

3 min standing staddle (1 min lean to the left, 1 min center, 1 min lean to the right)

WEIGHTLIFTING

A) SNATCH BALANCE 6X1

B) OHS TO MAX

C) 2 FRONT SQUAT OFF RACK + 1 POWER JERK

D) BENT OVER ROWS 5X5

E) DB BENCH PRESS AHAP 5X8

Margaux AlvarezComment