WHITEBOARD – 31 January 2016
Strength:
A1. Scapular Shrugs: 3×12
A2. Swivel Hips*: 10e 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 60s*
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.
C1. Back Squat: 1 Set of 10 ~ 72.5% of 1 rep max: 6 sets of 5 at 10% less than 10 rep
Workout:
10 Minute AMRAP:
20 Kettlebell Full Extension Swings
10 Push-ups
20 Double-Unders
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
Do you have questions on the programming this year? Take a look at this: Where we are going?
Beyul Training 
“A1. Side-to-Side Squat: 3x5e Side (35lb KB held at chest)
A2. Hip Reach + External Rotation Lift: 5r each side
B1. Squat:
1×10@310
8×3@280
C1. Muscle Snatch (3) + Overhead Squat (2):
3×135
2×145
D1. Hip Belt Squat
2×80# KB
2×100# KB
Cooldown: (Had to delay this and do in the office)
Couch Stretch: 120s e Side
Kneeling Achilles: 90s e Side
Standing Pike: 120s”