WHITEBOARD – 11 January 2016

Movement Prep:

1a.Straddle Reverse Hyper: 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

**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:

A1.  Pause Back Squat: 5 sets of 3 at 75%

A2. Twisting Squat Example – 3 reps each way inbetween sets

*Count 1 mississippi, 2 mississippi in the bottom of the squat and come up. You should NOT be loosing tension down in the bottom and then regaining it to come up. Your form should look rock solid and when you transition back up, the first movement is upward on the bar and not back down to bounce out of the bottom.

**If you don’t have the mobility and strength for the Twisting squats. Perform 5 Hawaiian Squats each way in between. Go to the depth you can control!

Conditioning:

4 Rounds of: 
10 Goblet Squats (KB = 15% max back squat)
10 Burpees

*Rest 60s then repeat

 

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Comments
2 Responses to “WHITEBOARD – 11 January 2016”
  1. kemm says:

    225#

    13:54 45#
    Did this as 4 rounds, rest, 4 rounds

  2. dedikdrfc says:

    Squat:
    275#

    WOD
    60#
    16:16

    Well that one got me good.

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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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