JUNE 22ND - 2019 OPEN PROGRAM

WARMUP: 10 MIN CHILL RUN

MOBILITY:
FOAM ROLL 4 MIN
(FOCUS ON BACK, SHOULDERS, GLUTES, QUADS, HAMSTRINGS, CALVES)
2 MIN ELEVATED PIGEON (LEG ON BOX OR BENCH) LEFT LEG
2 MIN ELEVATED PIGEON (LEG ON BOX OR BENCH) RIGHT LEG
2 MIN SEATED SINGLE LEG FORWARD FOLD LEFT LEG
2 MIN SEATED SINGLE LEG FORWARD FOLD RIGHT LEG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN SINGLE ARM T STRETCH LEFT ARM
2 MIN SINGLE ARM T STRETCH RIGHT ARM

ACCESSORY:
ACCUMULATE 30 SEC LSIT + 10 SINGLE ARM DB ROW EACH ARM X 4 RDS NFT

METCON: 
12 MIN AMRAP: 6 POWER CLEANS 135/95# + 12 T2B + 24 WALL BALLS (20/14# TO 10FT TARGET) 

HAVE FUN!

Margaux 2018 GAMES PREP

2250 m chill pace then 20 sec all out 40 sec chill x 6
30 min mobility include 8 ghr + 8 reverse hypers x 4 rounds
"10-8-6-4-2
full snatch unbroken ahap rest as needed between sets"
rest as needed
10-8-6-4-2 power clean unbroken rest as needed between sets
bench press 10-8-6-4-2
squat 3 sets of 10
rest as needed
400m run + 12 chest to bar pull ups rest 90 sec x 6
800m run + max mu rest 2 min x 2
1600m run + max + 10 mu
rest as needed
metcon
7 bmu + 35du + 60ft hswalk x 4 ronds
accessory
30ghd hip extension + max l sit hold + 1 wall walk +max hs hold + 10 strict alt single leg toe to bar

Margaux AlvarezComment