WHITEBOARD – 19 September 2017
STRENGTH:
A1. Weighted Shoulder Dislocates – 3 sets of 10: Pick a very light weight to add to stick. The speed should be the same throughout the range of motion.
A2. Kettlebell Windmill: 3 sets of 5 (each side)
C1. Push Press + Power Jerk (2+1) : Build to a crisp 1 set max, then deload 15-20% and hit for 4 more sets.
*If you don’t have proficient technique in the Power Jerk, do a 3rm in the push press. Also, if you have poor rack mobility, then use DBs or KBs instead.
Workout:
For Time:
20-35-70-35-20 Double-Unders
25-20-10-20-25 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
Beyul Training 