APRIL 26th - 2020 OPEN PROGRAM

WARMUP

750m chill row then 20 seconds all out, 40 seconds chill x 4 min

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 split squats + 15 ring rows x 4 rnds nft

METCON

15 cal row + 10 t2b + 5 bar mu, rest 2 min x 4

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

15 min chill pace into 20 sec all out 40 sec chill x 5

45 min mobility

2 legless rope climbs + 10 r hypers x 4 rounds

WEIGHTLIFTING

Snatch to Max

18 snatch 80%

power clean 2 otm + max strict pull ups x 10 min ahap on p clean

squat 5x5

METCON 1

30 ghd sit ups + 30 wallballs + 30 p snatch 75/55 + 30 ghd sit ups + 30 wallballs + 30 p cleans 75/55 for time

rest as needed

METCON 2

5 rounds of

5 deadlift 315/225 + 10 burpee "

no accessory

Margaux AlvarezComment