WHITEBOARD – 23 July 2015
Movement Prep:
1a. Straddle Hollow Body Hold: 3 sets of 24s 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: 3 sets of 24s
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: 5 sets of 10
*Same weight as last Friday
Strength Work:
Power Clean: 2 Sets of 5 at ~75%
*Work up to this weight.
Conditioning:
3 Rounds of:
10 Wallballs
5 Ball Slams (20/14)*Rest 60s and repeat for 4 rounds.
Ball Slam does not count if ball doesn’t bounce to waist.
Notes: Same movement prep as last Friday but fewer sets with longer rep schemes. Post questions.
Beyul Training 
145#
11:01
Did a mashup workout.
Worked up to 2 sets of 200×5 Power Cleans. I was waiting for Kevin to finish, so I decided to see what a 1rm would look like so then I did:
Power Clean
255×1
260×1
270×1 (f)
265×1 (PR)
WOD:
4 rounds
30 seconds Wallball (15 reps each round)
30 second Ball Slams (12-10×3)
30 seconds rest
4 rounds
30 seconds Wallball (15 reps each round)
30 second KB Swings (12×3-18)
30 seconds rest