WHITEBOARD – 19 October 2015
Movement Prep:
1a. Hollow Body Hold: 5 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: 3 sets of 12s
2b: Straddle Reverse Hyper Holds – 30s*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:
Front Squat: 75% 5 sets of 5
*Pause 3 seconds on first 2 reps
Conditioning:
6 Rounds of:
8 DB Step-ups (4e Side – DBs = ~15% back squat)
12 Neutral Grip Push-ups
200m Run
225# x 5 x 5 Front Squats
WOD RX’d 60# DB
165#
12:40 45#
Front Squats
230#
skipped wod due to time constraints
Did the workout from last Tuesday:
So since I didnt really read the workout, I worked up to a max heavy complex…then read the workout and dropped and did two sets at 70%. So…
Muscle Snatch + Paused Overhead squat:(2+1) 5 sets @70% max snatch
165#
Deload:
155×2
WOD:
Death March w/ 40# DBs
Kipping Pullups
Got through the round with 12 pullups + 10 DM