WHITEBOARD – 06 October 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 9
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. 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. Single arm is the exact same as a standard but with 1 arm. None or slight rotation of the shoulders/thoracic. 

**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.

Strength Work:

Muscle Snatch + Paused Overhead squat:(3+1) 5 sets @67.5% max snatch

*Bump a little from last week. Pause in the bottom for 3 seconds.

Conditioning:

5 Rounds of:
350m Row
1 Rope Climb
10 Weighted Back Extensions (%10% max deadlift)

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Comments
One Response to “WHITEBOARD – 06 October 2015”
  1. Kevin Olds says:

    MS + OS: 140# x 5 x 3
    WOD completed, untimed

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