NOV 24TH - 2019 OPEN PROGRAM

Warmup: 500m chill row then 20/40 x 4 min

Mobility:

5 min of foam rolling - hit quads, hamstrings, calves, glutes, back, lats

2 min couch stretch left leg

2 min couch stretch right leg

1 min of good mornings (no band or bar, just push hips back with flat back)

2 min pigeon left leg

2 min pigeon right leg

2 min puppy dog

1 min single arm t stretch left

1 min single arm t stretch right

2 min standing straddle

Accessory: 10 single arm db strict press each arm (ahap)+ max kipping t2b x 3 rnds not

Workout: 8 deadlifts 295/205 + 50 du + 12 c2b pu, rest 2 min x 4 rnds

*goal here on the interval’s is to go as hard as you can, rest, recover and repeat for the total rounds. If you need to scale, start with the load of the DL.

Margaux 2019 Games Prep

2500m chill pace row

30 min mobility

WEIGHTLIFTING

Max Snatch

Max Clean n Jerk

15 clean n jerks 70% for time

front squat 6x2

bulgarian split squats 3 sets of 8

interval metcon

"4 min on 2 min rest

15 c2b + 12 toes to bar + 15/12 cal row + 10 burpees "

4 rounds for time

rest as needed

200m farmer carry + 250 m row + 200m run + 15 kbs 70/54 x 3 roounds

Margaux AlvarezComment