WHITEBOARD – 29 January 2016
Movement Prep:
1a.Straddle Reverse Leg Lift: 5 sets of 1r
1b.Standing Weighted Oblique Stretch: 30s each side2a: Negative Hanging Leg Lift: 5 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:
Ring Chin-ups: Work up to a heavy triple then deload to 60% and perform 3 sets of 5.
Conditioning/Muscle Endurance:
10 Minute AMRAP:
15 DB Thrusters (1 DB = 20% max barbell press)
20 Ball Slams
Beyul Training 