WHITEBOARD – 03 January 2017
Strength:
A1. Scapular Shrugs: 3×10
A2. Swivel Hips*: 10 e side
*Maintain a 90 degree angle in the hips and knees & keep the glutes on the ground at all times.
B1. BW Squat Hold: 3 sets of 40s*
B2. Hip Reach + External Rotation Lift: 5 each side with 1 sec pause at top
*Don’t worry about your back angle in the squat hold. Work to get your hamstrings as close to your calves as possible.
Workout:
20 Minute AMRAP:
20 Kettlebell Step-ups (10e side: 1 KB held at chest. ~10% back squat max)
8 Strict Burpees
200 Single Jump Ropes
Cooldown:
Couch Stretch: 120s Each SIDE! Keep your torso as tall as you can. Also, take note if you can contract the glute on the leg you are stretching. You should be able to at all times.
Kneeling Achilles : 90s Each Side
Questions on the programming this year? Take a look at this: Where we are going?
Beyul Training 
Hip and Wrist Stretches.
Worked to find a max snatch today just as a baseline to start the year. After not snatching for a while I wanted to see where I was.
Snatches:
210
220
225
230 (Missed Twice)
227 (Miss)
227 (PR)
Apparently I can still grind through them, although my catch is godawful. Definitely need to work on shoulder capsule strength.