WHITEBOARD – 27 July 2015
WORKLOAD:
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 5
*Bump weight up a little since dropping to 5 sets of 5
Strength Work:
*Deload – No strength work
Conditioning:
2 Sets of:
20 Walking Death Marches (Unilateral – Hold 1 DB in one arm for 10 and switch for an additional 10)
4 Waiter Walks (2e Side)
20 Dumbbell One Arm Snatches (10 each side)*DB = 10% back squat
**REST 60s after 2 sets and repeat for additional work
Notes: Enjoy
30#