WHITEBOARD – 04 August 2015

Movement Prep:

1a. Straddle Hollow Body Hold: 4 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: 4 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

*Keep the same as last weeks 5×5

Strength Work:

Power Jerk

*4 sets of 2 at 77.5% max

**Again, if you are doing Push Press instead please use your max push press as the guiding number.

Conditioning:

9 Minute AMRAP:
DB Step-Ups – 7e Side
Handstand Push-ups – 5

*Use 10% max barbell back squat for DB weights.

**If you don’t have a handstand perform strict single arm DB presses at a weight that you could do 10 reps of in a max set.

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Comments
One Response to “WHITEBOARD – 04 August 2015”
  1. dedikdrfc says:

    Power Jerk:
    217#

    WOD:
    40#
    5 rounds + 3 step ups

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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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