APRIL 20th, BWC

WARM UP

1500 M CHILL ROW OR 10 MIN CHILL RUN

MOBILITY

2 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN LIZARD LEFT
2 MIN LIZARD RIGHT
2 MIN LEFT PIGEON
2 MIN RIGHT PIGEON
2 MIN BUTTERFLY
2 MIN COUCH RIGHT
2 MIN COUCH LEFT

ACCESSORY

10 EVIL WHEELS
5 BULGARIAN SPLIT SQUATS

WEIGHTLIFTING

A. Every Minute By 10 Minutes 1 Snatch Deadlift @105% of
1 rm Snatch

B. No foot no hook grip Clean
build to a heavy single in 10 lifts.

C. 100/70 Strict Bar dips in as few sets as possible

The goal for A is to get used to pulling heavy weight from
the floor. Often times we don't get to do that because we only take
1 or 2 pulls on weights 95% and above when we snatch.
For B using no foot and no hook will force you to be faster
and get a full hip opening if you want any respectable weight.
C is bar dips versus ring to make
this more about the muscle groups involved rather than
the stabilizers.

Margaux AlvarezComment