WHITEBOARD – 14 September 2015
Movement Prep:
1a. Elbow Side Plank Twists: 4 sets of 4r (each side)
1b.Standing Weighted Oblique Reps: 10 (5 each way)2a: Straddle V-ups: 4 sets of 3
2b: Jefferson Curl – 5
Strength Work:
Back Squat: 1 set of 3 @ 90% max*
*If form is decent keep going for a max rep set.
Conditioning:
3 Rounds of (1 Minute at each station):
Double-Unders
Pistols
Calorie Row
DB One Arm Hang Snatches
*Rest
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[…] Posted by beyultraining on September 14, 2015 · 2 Comments (Edit) […]
Back Squat:
378#
Not bad for it being two days after playing a full 80 minute rugby match and feeling like the walking dead coming into the gym.
Skipped wod in favor of stretching and rolling.
Movement prep: 35# for obliques
Strength: skipped (left knee)
Conditioning: 35# dumb bells, subbed air squats for pistols, 4 rounds