APRIL 24th, 2019 BWC

WARM UP

800M RUN

MOBILITY

2 MIN SEATED STRADDLE
1 MIN DRAGON LEFT LEG
1 MIN LIZARD LEFT LEG
1 MIN PIGEON LEFT LEG
30 SEC AIR SQUAT
30 SEC AIR SQUAT WITH ANKLE GRAB
1 MIN DRAGON RIGHT\
1 MIN LIZARD RIGHT
1 MIN PIGEON RIGHT
1 MIN ELEVATED PIGEON

TRACK WORK

800M RUN + 15 PULL UPS + 400 M RUN REST 3 MIN X 2

WEIGHTLIFTING

A. 4 sets of 2 Clean Lift Off+2 Clean Deadlift

B. 4 x 1 Clean and Jerk

C. Build to a heavy Jerk Dip + Jerk Balance

D. Accumulate 3 min in plank
Accumulate 2 min in Right Side
plank and 2 min in Left Side Plank

E. 3 sets of 15 Weighted Situps

 

 

 

Margaux AlvarezComment