WHITEBOARD – 09 November 2015

Movement Prep:

1a. Hollow Body Hold: 5 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: 5 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 Clean (2) + Front Squat (3)

*Build to a crisp max for the day. Then deload 10% and hit for one more set of 2+5.

Conditioning:

2 Rounds of: 

3 Sets of: 
30s Wallball (20/14)
30s Bear Crawl

*60s Rest

3 Sets of: 
30s Burpees
30s Bar Hang

*Try to keep an active grip on the bar hang. This means lats slightly on, bent wrist to allow for Knuckles to be on top of the bar.

Advertisements
Comments
One Response to “WHITEBOARD – 09 November 2015”
  1. dedikdrfc says:

    Hang Clean + Squat:
    200#
    Deload: 185#

    Wod: Complete
    15 wallballs per set per round
    9-8-8 on each round

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 )

Google+ photo

You are commenting using your Google+ 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: