APRIL 23rd BWC

WARM UP

100 DOUBLE UNDERS THEN 20 ON THE MINUTE X 4 MINUTE
SINGLES IN THE REMAINING TIME

MOBILITY

2 MIN RIGHT LEG BANDED LIZARD
2 MIN RIGHT LEG BANDED PIGEON
2 MIN RIGHT LEG BANDED HAMSTRING
2 MIN LEFT LEG BANDED LIZARD
2 MIN LEFT LEG BANDED PIGEON
2 MIN LEFT LEG BANDED HAMSTRING
2 MIN RIGHT LEG ELEVATED PIGEON
2 MIN LEFT LEG ELEVATED PIGEON
2 MIN PVC FULCRUM
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT

WEIGHTLIFTING

A. 4 sets 1 Full Snatch+3 Overhead Squats

B. 4 sets 1 Snatch Balance+3 Overhead Squats

C. Front Squat
5x3

On A and B all four sets should
working sets with the final set
being the heaviest of all. This similar to
4 weeks ago(w/more of a strength focus.)
C should be the same weight for
all 5 sets of 3. Think heavy but
doable.

Margaux AlvarezComment