WHITEBOARD – 24 August 2015
Movement Prep:
1a. Straddle Hollow Body Hold: 5 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: 5 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
3b: Pistols: 5 sets of 5e side
*Keep trying to make your depth in the final reach of the position a bit better. Don’t worry about the weight.
Conditioning:
4 Rounds of:
400m Run
25 Back Extensions
10 Pull-ups (Dead-hangs)
Notes: Notice there are no barbell squats for this week. Deload week due to the max sets last week. PLEASE do the movement prep if you want to stay healthy and happy.
Beyul Training 
Movement prep: did 1 and 2
Conditioning: 3 rds, subbed 5 dead-hang
First time doing 3 unbroken 400s since I’ve been back
WOD done
I did some of the prehab work.
WOD:
400m run times: 2:12 2:11 2:08 2:02
Back Extensions: All done unbroken
Pullups: Did 5 in the first set, then had to use the blue band. Wanted to focus on making sure the pullups were true deadhang pullups.
18:52
Movement Prep and WOD both RX’d