Whiteboard Workouts: Edition 1
Today is the start of something new I’ll be doing each week in addition to my weekly blog posts.
From now on, every Thursday I’ll post a “Whiteboard Workout” here to my site for you to pick apart, follow along, or perhaps it might even spur some creative programming ideas of your own.
- I’ll post the picture
- Explain a little bit about each section
- And give you cues you might want to focus on at certain points during the workout
So, without further ado here’s edition 1!
Whiteboard Workout: Prime
In this first section you’re simply looking to get loose. Prime the ares that you’ll be training for the day, get your heart rate elevated a little, and perhaps break a little sweat.
This portion calls for 3 sets.
- Set 1 is 10 reaching hinges, 2 Dead-stop Swings, and 3 goblet squats with 3 heartbeat’s (punches) at the bottom of each squat
- Set 2 is the same but with 3 Dead-stop swings
- And set 3 is the same again but with 5 Dead-stop swings
Loads should be light with these with the Dead-stop swing load being as heavy as you’re comfortable with.
Whiteboard Workouts: Punish
I’m not really sure I’m sold on the “punish” verbiage here. I’m open to suggestions if anyone has any!
This portion has two parts:
Part 1 is the Goblet Squat and Getup ladder
For the squats, focus on maintaining a tall/tight posture throughout the duration of the set and use your power breathing at the top of your lockout. You can choose to wave the load, going with heavier bells with the lower reps, or keep the load the same.
The (+) sign underneath the Getup numbers means to go up a bell size for that set. Keep your Getup’s slow, steady, and under control.
Part 2 is On-The-Minute Swing’s
This is simple, but not easy. Perform 12 swings on-the-minute, every minute for 10 minutes.
If this is new for you choose a load that’s 1-2 bell sizes down from what you typically swing. If you’re familiar with OTM Swings then fire at will!
Three tips for you:
- Stay calm – don’t rush your reps
- Focus on your breath – this will help the previous point
- Drive your feet through the floor – don’t worry about the height of the bell – focus on a strong lockout
Whiteboard Workouts: Polish
With all the extension training you’ve just done it’s nice to balance things out with a little flexion. Adjust your position if needed, making sure you have optimal contact between your back and the floor at all times.
It’s not the sexiest core exercise, but it’ll develop core strength like no other!
And of course; Have a STRONG DAY!
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