WHITEBOARD- 27 August 2017

Movement Prep:

A1. 3 sets of 5e: Box Jumps (Step Down)

A2. 3x10s each Side: Bent Leg Side Plank
Strength/Power:

Front Squat: Build to a set of 3. Deload 15% and hit for 5×3. Should be 5-10lbs heavier than last week and be close to a true 3rm. 


Workout:

8 Rounds:

5 DB hang clean to push press 

10 DB Reverse Lunges

30s DB Rack Hold
Cool-down:

Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)

Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • 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...

%d bloggers like this: