WHITEBOARD – 07 March 2017

Strength:

A1. Elevated Planche Lean: 4 sets of 5 leans (2 sec pause at the foward position)

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. Cossack Squat – 4 sets of 5 each

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 8 at 2.5-5% more than last weeks 8, then 4 sets of 5 at 75% 1 rep max
Workout:

12 Minute AMRAP:

10 Burpees
2 bear crawls
15 weighted sit-ups (DB held at chest)

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?

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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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