JAN 12th - 2019 OPEN PROGRAM

Warmup

750m row then 20 seconds all out, 40 seconds chill x 5 min

MOBILITY

2 min banded internal rotation stretch right

2 min banded straight arm OH stretch right

2 min banded internal rotation stretch left

2 min banded straight arm OH stretch left

2 min butterfly

2 min dragon right

2 min dragon left

2 min elevated lat

2 min couch stretch right

2 min couch stretch left

ACCESSORY

8 db bench press + 1 wall walk plus max handstand hold x 4 rnds nft

METCON

30 wall balls 20/14 + 30 OHS 45/35# x 3 rnds for time

MARGAUX 2019 GAMES PREP

WARM UP

2500m chill row chill pace

30 min mobility

10-9-8-7-6-5-4-2-2-1

db bench press / strict chest to bar

30 min mobility

focus on shoulder mobiity

WEIGHTLIFTING

snatch + 20 ft hs wak on the minute ahap

max clean

front squat 6x2 -2 sec pause on last rep

weighted pull ups

6x3

rest as needed

METCON 1

200m farmer carry 50/35# + 20 db alt full snatch + 15 mu x2 rounds

rest as needed

METCON 2

3 rope climbs + 10 thrusters 95/65 x 5 rounds

Margaux AlvarezComment