WHITEBOARD – 10 July 2015

Workload:

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.

Strength Work:

Bench Press: 5 Sets of 8 at .65 of 1 rep max

Conditioning:

15 minute AMRAP:

50m Sled Push (115/75lbs)
20 Push ups
400m Run

Notes: Same movement prep movements as Monday (06JUL2015). You will be seeing repetition of these movements and it will allow you to better understand them as you repeat them through the weeks to come. Same loading percentages/rep scheme for the squats on Monday for the bench.  Post questions.

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Comments
One Response to “WHITEBOARD – 10 July 2015”
  1. kevineleven says:

    210# x 5 x 8
    WOD 3 rounds

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