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
Jefferson Curls
Back Squats:
320x4x5
400m run
WOD:
40# DB
13:51
400m run