WHITEBOARD – 21 January 2016

Movement Prep:

1a.Straddle Reverse Leg Lift: 3 sets of 1r
1b.Standing Weighted Oblique Stretch: 30s each side

2a: Negative Hanging Leg Lift: 3 sets of 1r
2b: Jefferson Curl Hold – 30s

**Straddle Reverse Leg Lift: Skip to 0:44 for demo of a scaled version

**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.

***Leg Lift – If you can’t do this with control and full compression, modify to 1/2 hanging leg lift or 1/2 tuck hanging leg lift.

****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: 

A1. Deadlift: 3 sets of 5 at 85% max
A2. X-Band Walks: 10 steps each way in-between

*Load is increased from last week

Workout: 

5 Rounds of: 
16 Death Marches – Each dumbbell = 10% max deadlift
5 Deadhang Chin-ups
15 Burpees

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Comments
3 Responses to “WHITEBOARD – 21 January 2016”
  1. grzm says:

    Strength: 295#
    Workout: 30# Dumbbells, ring inverted rows, skipped burpees (pain in right elbow)

  2. kemm says:

    1 set at 340#, seemed too aggressive, 1 set at 315#, still hurting from 340#, 1 set at 295#

    workout with 35#s

  3. dedikdrfc says:

    Basically skipped deadlifts in interest of time. did a few reps at 225# to warm up

    WOD:
    40# dumbbells
    13:25

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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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