WHITEBOARD – 18 December 2015

WORKLOAD: 

1a. Back Extensions (Weighted): 3 sets of 5
1b.Standing Weighted Oblique Stretch: 30s each side

2a: Hanging 1/2 Tuck Leg Lift – bjgaddour: 3 sets of 5
2b: Jefferson Curl Hold – 30s

*Back Extensions: Add weight from previous versions as the sets dropped 

**Oblique Stretch: Instead of reps, like we have been doing, hold the dumbbell to the side and hold in the deep side arch. Let the oblique open and do not let the opposite foot come off the ground.

***Handing Tuck – Make sure your knees are coming up as far as you can. No bend in those arms as well. If you don’t have these, go back to our V-up variations.

****Jefferson Curl Hold, is similar to the Oblique Stretch. Curl yourself into the deep position of the jefferson curl and hold it for 30s. You will use a lighter weight than you most likely did for the reps. Think about squeezing the quads in the low part to keep legs straight and try to get the chest to thighs/knees.

Strength Work:

Deadlift: 1 Max rep set of 3 at 90% max deadlift

Conditioning:

15 Minute AMRAP: 
200 meter run
10 Toes-to-bar
5 Goblet Squat (100/70lbs kb)

*There are only 5 squats. Don’t wuss out on the weight.

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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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