WHITEBOARD – 07 March 2016
Movement Prep:
1a.Straddle Reverse Leg Lift: 3 sets of 3r
1b.Standing Weighted Oblique Stretch: 30s each side
2a: Negative Hanging Leg Lift: 3 sets of 3r
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:
Work up to max squat for the day. Testing day. Post number.
Conditioning:
3 Rounds of:
800m Run10 Goblet Squats (25% max squat)
7 Handstand Push-ups
Beyul Training 
Revisited March 4
Strength: 4 × 1 @ 210#
Conditioning: 5 rds 10 rear foot elevated split squat, 5 push-ups
Back Squat:
400# (only 10 pounds off my max)
WOD:
19:45
40# KB
All movements done unbroken, which is amazing for me to not have to break up the handstand pushups.
Worked on clean and jerk to see how the body would hold up after yesterday. Not too bad. Worked up to 265, with a whole bunch of missed jerks in there.