WHITEBOARD – 3 November 2015

Movement Prep:

1a. Hollow Body Hold: 3 sets of 24s 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.

Strength Work:

Hang Snatch: 

3 Waves of – 3 reps, 2 reps, 1 rep. Percentages are below




**If you miss reps at any stage, drop down to wave 1. Don’t perform more than 3 waves.


Max Rounds in 9 Minutes:
Death March – 10 (5e Leg – DBs = 10 deadlift)
Bent Rows – 10 Total
Rope Climb

*DB = 10% max deadlift

2 Responses to “WHITEBOARD – 3 November 2015”
  1. grzm says:

    movement prep: ✔︎
    strength: (65#, 70#, 75#), (70#, 75#, 80#), (75#, 80#, 85#)
    conditioning: 30# dumbbells, skipped rope climb. 5rds + 10

  2. kemm says:

    95 100 105
    100 105 110
    105 110 115f

    3 +10 +10

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  • 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...

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