WHITEBOARD – 31 January 2016


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


10 Minute AMRAP:

20 Kettlebell Full Extension Swings

10 Push-ups

20 Double-Unders


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?

One Response to “WHITEBOARD – 31 January 2016”
  1. dedikdrfc says:

    “A1. Side-to-Side Squat: 3x5e Side (35lb KB held at chest)
    A2. Hip Reach + External Rotation Lift: 5r each side

    B1. Squat:

    C1. Muscle Snatch (3) + Overhead Squat (2):

    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”

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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