APRIL 6th - 2020 OPEN PROGRAM

WARM UP

10 air squats + 20 walking lunges + 10 sit ups x 3 rnds nft

MOBILITY

5 min foam rolling hit tight/sore areas

shoulder prehab, super light weight: 10 bent over reverse flys + 10 front raises + 10 side raises x 3 rnds

backward lunge steps 10 each leg + 10 side to side lunges each leg + 10 forward lunge steps

3 min seated straddle (1 min left, center, right)

2 min elevated lat

2 min frog stretch

ACCESSORY

Max set of HSPU + 8 bent over rows x 4 nft

METCON

5 s2oh 115/75# + 20ft walking lunge steps + 5 mu + 5 s2oh 135/95 + 20ft walking lunge steps + 5 mu + 5 s2oh 155/105 + 20ft walking lunge + 5 mu for time

MARGAUX ROGUE INVITATIONAL PREP

WARM UP

2500 M CHILL ROW

30 MIN MOBILITY

WEIGHTLIFTING

Snatch 5x3 50%

Snatch 5x2 60-70%

Snatch 6x1

15 Full Snatch at 70% of heaviest for time

Clean n Jerk to Max

rest as needed

INTERVAL METCON

3 BMU + 6 C2B + 9 F Squat 155/1115 + 12 WallBalls + 15/12 cal row

4 rounds rest 90 seconds x 4

rest as needed

METCON 2

200m Farmer Carry + 20 power cleans 50/35 + 400m run + 20 power cleans + 200m Farmer Carry

rest as needed

METCON 3

15 cal Echoe Bike + 50 du + 7 muscle ups x 3 rounds

Margaux AlvarezComment