WHITEBOARD – 10AUG2015

Movement Prep:

1a. Straddle Hollow Body Hold: 4 sets of 36s 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 36s
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 trying to make your depth in the final reach of the position a bit better. Don’t worry about the weight.

Strength Work:

Back Squat
*4 sets of 5 at 77.5% max

**Again, remember if you bumped your training max last week (03AUG2015)

Conditioning:

3 Cycles of:

3 Rounds of:
10 DB Death Marches (5e Side)
10 Single Arm DB Snatches (5e Side)

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

**Rest 60s and repeat for 3 full cycles

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Comments
One Response to “WHITEBOARD – 10AUG2015”
  1. dedikdrfc says:

    Jefferson Curls

    Back Squats:
    320x4x5

    400m run

    WOD:
    40# DB
    13:51

    400m run

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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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