WHITEBOARD – 06 July 2015


Movement Prep:

1a. Side Twists: 4 sets of 12
1b. Hip Swivels: 10 (5 each way)

*For the Side Twists, keep your heels on the ground. Arms are straight and you want to return the DB to above chest height inbetween reaching for ground.

**Hip Swivels are what they sound like. Standing shoulder width apart driver your hips back and swivel them front to back in a circular motion trying to open the hip throughout. It looks like an exaggerate hula hoop movement.

2a: Tuck ups: 4 sets of 6
2b: Windmill – 5e side

*Notice the tuck ups are done with control. You should be able to pause for a second at the top where your knees are fully tucked into your chest. SLOW is the name of the game

**For the windmill pick a weight that you can control. Straight arm is the key with straight legs. Don’t push the weight or go too fast where the weight moves away from being centered and controlled.

3a: Deck Squats: 4 sets of 6
3b: Skier Squats: 10

*If you do not have the mobility to perform deck squats, work on third world squat holds for 4 sets of 30s. Try to relax and let the spine deload in the bottom

***Skier Squats will not be to parallel unless you are very flexible. It will most likely be 1-2 inches above parallel

Strength Work:

Back Squat: 5 Sets of 8 at .65 of 1 rep max
*PLEASE note, if you did 12+ reps on 26JUN2015 then up your 1 rep max 10lbs (5lbs if under 200lbs)


3 Rounds:
30s Jump Rope/30s DB Good Morning
Rest 30s

3 Rounds:
30s Bar Hang/30s Jump Rope
Rest 30s

3 Rounds:
30s Bar Hang/30s DB Good Morning
Rest 30s

Notes: We will be having movement prep work before our traditional workouts for most days. You can elect to do this work or not at all. I obviously find it valuable hence the time to program it. This work is heavily influenced by Coach Sommers work at Gymnasticbodies.com.

I would recommend cutting down on the warm-up and using this prep work as a pseudo warm-up. You should still be doing some cardio (3-5 minutes) to get the heart rate up, then working any positional stuff you need to function well for the workout. The warm-up + the movement prep should take no longer than 15-20 minues. Strength portion 15 minutes because you are already warm before touching the bar. The conditioning should then be within a 15 minutes window as well. All told you should be able to get in and out within 60 minutes. With talking and delay a little longer.

2 Responses to “WHITEBOARD – 06 July 2015”
  1. kemm says:

    Squats at 200#

  2. Kevin Olds says:

    Squats at #275
    Flat back means deck squats didn’t happen. Everything else did.

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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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