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.


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.

2 Responses to “WHITEBOARD – 23 July 2015”
  1. kemm says:



  2. dedikdrfc says:

    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
    270×1 (f)
    265×1 (PR)

    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

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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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