WHITEBOARD – 26 September 2017
A1. Weighted Shoulder Dislocates – 4 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: 4 sets of 5 (each side)
C1. Push Press + Power Jerk (1+2) : 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:
12 Minute AMRAP:
10 – Double KB Clean to Press (35lbs)
20 Double Unders
10 Weighted Sit-up (DB on 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
Beyul Training 