WHITEBOARD – 23 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:

Deadlift: 1 Set of Max reps at 80%

*Don’t be an idiot and warm up to your max rep set. Also, per the usual a max rep set isn’t go until you physically can’t do anymore. It is go until you can’t do it with proper form. A small deviation isn’t horrible, but be smart.


4 Rounds of: 
400m Run

20 Back Extensions

1 Rope Climb

2 Responses to “WHITEBOARD – 23 October 2015”
  1. The Champ! says:

    I believe that’s a shot at BMaguire

  2. Kevin Olds says:

    Having shoulder issues at the moment – skipped the Deadlifts and the Rope and doubled up on the run.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

%d bloggers like this: