WHITEBOARD – 18 July 2017
Strength:
A1. Floor Planche Lean: 3 sets of 5 leans (2 sec pause at the forward 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. Elevated Pistol Squats – 3 sets of 2 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. Strict Barbell Press: 4 sets of 5 at 25% less than your 3 rep max last week
Workout:
5 Rounds for Time:
400m Row
8 Inverted Rows
12 Back Extensions
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
