WHITEBOARD – 26 November 2018
Warm-up:
A1. Single Leg Box Step-ups with 5s negative: 3 sets of 5
A2. Cossack Squats w/KB at chest: 3 sets of 5e
Strength:
C1. Back Squat: 3 sets of 6 with 4 second negatives – ~65% max squats
Keep the weight manageable, as you will be sore from the first week of slow negatives. Tempo and balance should be good throughout the sets.
Workout:
12 Minute AMRAP:
1 Farmer’s Carry (Each KB = 10-15% max back squat)
8 KB Romanian Deadlifts (Same weight as carries)
6 KB Hack Squats (Same weight as carries, hold to side and squat down)
*Rest 20-30s inbetween sets, shouldn’t be that intense.
Cooldown:
Supine Trap Stretch: 120s Hold
Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic
