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:

Bench Press

*4 sets of 5 at 77.5% max

**Again, remember if you bumped your training max last week due to the max rep set August 24th


4 Rounds of or 20m CAP:
400m Run
25 Push-ups
30 Glute-ham Back Extensions

2 Responses to “WHITEBOARD – 14AUGUST2015”
  1. kemm says:



  2. grzm says:

    movement prep except for Jefferson curls

    5 × 140#, 4 × 140#, 5 × 135#, 3 × 135#

    20min cap, 3 rounds, subbed 15 PU from knees, running 400, 200, 200

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