WHITEBOARD – 01 February 2016

Movement Prep:

1a.Straddle Reverse Leg Lift: 5 sets of 1r
1b.Standing Weighted Oblique Stretch: 30s each side

2a: 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 Work:

A1.  Pause Back Squat: work up to a set of 3 at ~85%

Deload to 70-75% and hit for 3 sets of 5

A2. Twisting Squat Example – 3 reps each way in-between 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!


6 Rounds of:

10 Dumbbell Step-ups
5 DB Clean to Thrusters

(Each dumbbell is = to ~10% barbell max back squat)

4 Responses to “WHITEBOARD – 01 February 2016”
  1. dedikdrfc says:

    Pause Squats:

    worked up to 315
    Deload: 285

    40# DBs

  2. grzm says:

    Feb 1:
    Movement prep set 1

    sally for 30 seconds, balance with air squats

    Strength: 145#, 115#

  3. Kevin Olds says:

    Completed today 2/7

    prehab – check

    350# x 3
    300# x 5 x 3
    Hawaiian squats

    WOD: 35# DB RX’d

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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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