WHITEBOARD – 03 August 2015

Movement Prep:

1a. Side Twists: 4 sets of 24r
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: 4 sets of 12
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: 4 sets of 12
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: 

6 sets of 5 reps at 70% training max*

*If you did 10 or greater reps on the max set two weeks ago, bump your training max 10lbs. If you did 9 reps bump 5lbs. If you didn’t hit past 8 keep the same.

Conditioning:

4 Rounds of: 
400m
15 Back Extensions
8 Strict Pull-ups

*Rest 30s & Repeat

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Comments
3 Responses to “WHITEBOARD – 03 August 2015”
  1. dedikdrfc says:

    Back Squat:
    290x6x5
    upped the training weight by 10#s

    WOD:
    Done
    First time I vomited during a workout in a while…

  2. kemm says:

    8/10
    4×7 225# squats

    this day’s WOD

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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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