WHITBOARD – 18 April 2016
Movement Prep:
1a.Straddle Reverse Leg Lift: 4 sets of 3r
1b.Standing Weighted Oblique Stretch: 30s each side
2a: Negative Hanging Leg Lift: 4 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:
A1. DB Rear Foot Elevated Split Squats: 4 sets of 8 (1 DB = 10% +/- 3% of Back Squat)
A2. Twisting Squat Example – 3 reps each way in-between sets
**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:
6 Rounds of:
200m Run
15 Wall balls
10 Wall Taps
Beyul Training 
Split Squats:
40# DB
WOD:
13:53
That felt good and terrible after taking a few weeks off.
prehab check
40# DB split squats
hawaiian squats
WOD untimed unbroken