WHITEBOARD – 06 January 2011
Workload:
3 sets of 3 Skin-the-cat – Subs to consider in order of difficulty – Skin the cat with knees tucked, Skin the cat with partial Range of Motion (You can do this with legs straight or knees in chest), Knee-ups while hanging on rings (From a hang simply raise the knees into the chest), Static hang on rings, static hang on bar, Shoulder pass-throughs w/dowel
Perform 4 sets of 5 strict Gymnastic Ring Dips – Subs to consider in order of difficulty – strict Bar Dips, Strict Ring Dip Negatives, Strict Bar Bip Negative, Ring Hold (Hold top of position of dip on rings for holds), Elevated Push-up, Strict Push-up, Strict Push-up on Knee
Rest 5 Minutes then perform:
75 Kettlebell Swings for Time (1.5/1 pood)
Rest 5 Minutes then perform:
A third world squat hold for 5 Minutes – See Mobility WOD for instruction
Notes: This is a skill day! Please don’t try to do anything for time besides the kettlebell swings. The skin-the-cat should only be done in full ROM if athlete is confident and have great flexibility in the shoulder. Work partial skin the cats to begin with and as you feel more confident up the difficulty.
For the swings, please finish the swing in a strong linear stance. Fire your glutes & abs at the top to snap the hip forward and finish in one line. If you have a nasty arch in your back or are still bent at the hip this is not right!
Goodluck
Beyul Training 
golf clap for the picture.
Probably going to be a little late today.
Skun the cat 3×3
Ring dapped
75 kettlebelled unbrokened 2:26
squit sqaut squat 5:00
Going early tomorrow 11:30. Who is with me?
Skin the cat – check
Ring dips – check (not even close on a turn-out & failed the last rep)
75 kettlebell swings unbroken – check (2:36?)
5 Minute squat hold – check
re: 2:36
pretty sure.
skin the cat sub: knee to chest holds from rings
ring dips sub: gravitron dips 160#
kb: 1 pood, 40 · 20 · 15 3:08
5 minute world squat: unbroken
1 pood 2:35
Broke up the squat into 3 sets
1.5 Pood = 45:15:15, 3:15
5 minutes of 3rd world squat
MU practice
3×5 ring dips
Jerk practice
Modified skin the cat
Pretty strict ring dips
3:28 1 pood
Squat
Skin The Cat Sub: Ring Hand Stands
Ring Dips Sub: Ring Dips with Elevated Feet
KB Swings: 1.5 Pood, 25-15-15-15-15 3:59
5 Minute Third World Squat: Broke once to reposition feet