WHITEBOARD – 17 FEB 2014

Workload: 

Back Squat:  8 sets of 3 at 102.5% of 5s done on 10FEB014

Then: 

12 Rounds of:
5 Strict Push-ups (Elbows at 90 degrees while chest& thighs touch the ground)
10 Wallballs

Then: 

Frog Holds or Planche Tucks: 

4 sets of 12s or 24s – Pick time that you can complete all 4 sets with control.

Example of Planche Tuck:

*Frog holds are the same thing but with your elbows supporting your knees.

Couch Stretch & Soft Tissue Work : Work the anterior hip opener first and then do ball smash work to the quad, focusing on the VMO (vastus medialis oblique).

Here is a good example from Kelly S:

http://www.youtube.com/watch?v=tdvJGaSB_Z4

Notes: Have fun kiddos and take care of those tissues.

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Comments
2 Responses to “WHITEBOARD – 17 FEB 2014”
  1. Back Squat: 335×5, 345x5x4 sets

    Muscle Clean to Strict Press: worked up to 195×1.

  2. Dara says:

    130# back squat
    WOD complete, untimed
    14# wall ball

    frog holds and crow pose – a little bit. do in evening with stretching routine

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