WHITEBOARD -29 September 2015
Movement Prep: 1a. Elbow Side Plank Twists: 4 sets of 8r (each side) 1b.Standing Weighted Oblique Reps: 10 (5 each way) 2a: Straddle V-ups: 4 sets of 6 2b: Jefferson Curl – 5 *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. … Continue reading
WHITEBOARD – 28 September 2015
Movement Prep: 1a. Elbow Side Plank Twists: 3 sets of 12r (each side) 1b.Standing Weighted Oblique Reps: 10 (5 each way) 2a: Straddle V-ups: 3 sets of 10 2b: Jefferson Curl – 5 Strength Work: Front Squat: 75% 3 sets of 5 Conditioning: 3 rounds of: 10 Strict Presses (50% Max 1 Rep) 35 Wallballs (20/14lbs)
WHITEBOARD – 25 September 2015
Movement Prep: 1a. Hollow Body Hold: 4 sets of 12s holds 1b. Shoulder Bridge: 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. This is STATIC. No rock. 2a: Single Arm Plank: 4 sets of … Continue reading