WHITEBOARD – 17 September 2018
Movement Prep:
A1. 3 sets of 5e: Box Jumps (Step Down)
A2. 3x10s each Side: Bent Leg Side Plank
Strength/Power:
Front Squat: 3 Rep max, with a pause on first rep. Deload 10% and hit for 5 sets of 3, pause on all first reps. If you feel good, the top set should be more than last week.
Workout:
4 Sets:
2x:
150m Row
5e Side Cossack Squats (DB held at chest, ~10% max barbell squat)*Rest 60s & repeat
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.
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