WHITEBOARD – 27 October 2015
Movement Prep:
1a. Hollow Body Hold: 3 sets of 18s 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 18s
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.
Conditioning:
Max Rounds in 9 Minutes:
3 Muscle Snatches
9 Stiff Legged Deadlifts
3 Chin-ups
*Load on barbell = 50% max snatch
Beyul Training 
75#
9 +3 +9
9rds +1
75#’s
Worked up to a max muscle snatch because why not:
175#
(ugly ugly)
WOD:
115#
6 rounds + 3 + 9
My chinups were garbage today.
Still having shoulder/deltoid issues so:
Back Squat: 300# x 4 x 5
12 min:
20s Double Unders
10s rest
20s Sit ups with 20# medball
10s rest
movement prep: ✔︎
conditioning: 75#, 5rds + 3 + 9
chin-ups were the weak point
er, 65# on conditioning, not 75#
Returned to this Yesterday:
8 rounds