WHITEBOARD – 20 July 2015


Movement Prep:

1a. Side Twists: 5 sets of 18
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: 5 sets of 9
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: 5 sets of 9
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: 1 Set of 8 at .80 of 1 rep max
*PLEASE note, this is really a max rep set. You perform your 8 reps and if you can squeeze out additional reps after then do so. This will base if we bump up your training 1 rep max.


3 Rounds:
30s Double Unders/30s Kettlebell Swing (55/35lbs)
Rest 30s

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

3 Rounds:
30s Double Unders/30s DB Kettlebell Swing (55/35lbs)
Rest 30s

Notes: Enjoy

2 Responses to “WHITEBOARD – 20 July 2015”
  1. kemm says:

    250# x 9

  2. dedikdrfc says:

    Back Squat:
    320×11 reps. Probably still had one more in the tank


    Doubles: 3×50 unbroken
    KB Swings: 3×12 55# KB

    Hangs: Done
    Singles: 19-30-41

    Doubles: 3×50 unbroken
    KB Swings: 3×12

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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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