WHITEBOARD – 13 July 2015


Movement Prep:

1a. Straddle Hollow Body Hold: 5 sets of 12s holds
1b. Table Rock: 5r after each set of 1a.

*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees.

**For the table rock make sure you press the hips all the way up at the top and feel your chest open to the ceiling. You will have a stretch in your biceps at the top.

2a: Plank: 5 sets of 12s
2b: Straddle Reverse Hyper – 10

*The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. You should have protracted (slightly rounded upper back) shoulders, up on your toes, thighs together, straight arms, and have the chest swept over the hands a good amount.

**For the straddle reverse hypers you can perform these on the brown glute ham machine. I would prefer your toes to be pointed out and a better straddle than the demo video. Your glutes will be on the top as well as your hip flexors.

3a: Jefferson Curl:  4 sets of 10

*Same weight as last week (09JUL2015). Additional set will introduce a new stimulus.

Strength Work:

Back Squat: 3 sets x 8 reps at ~72.5

*Please remember, you were potentially meant to add weight to your projected max. See last week (06JUL2015)


4 Rounds of:
250m Row
1 Rope Climb
12 Back Extensions (45/25lb DB held to chest)

*Rest 1 minute inbetween rounds & repeat for 4 rounds

Notes: Same movement prep as last Thursday. Squats go up a bit this week with fewer sets. Remember the bump up in weight is based on your new projected max as adjusted last week.

3 Responses to “WHITEBOARD – 13 July 2015”
  1. dedikdrfc says:

    Back Squat:

    WOD: Done

  2. Kevin Olds says:

    BS: 300# x 3 x 8
    prehab and WOD RX’d

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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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