WHITEBOARD – 11 July 2011
WORKLOAD:
Back Squat
3 sets of 5 (80% of Max hit on 27 JUNE 2011)
*Make sure your rest is adequate between sets, the squats are for strength not for time.
Rest 5 minutes then:
7 Rounds of:
1 Rope Climb (Legless for Rx’d)
3 Handstand Presses (Facing the wall per the gymnastic WOD)
5 Cossack Squats (5 Each Side- Example video from Jason Feruggia)
7 Inverted Rows*Quality of movement is key. Take the opportunity to ignore the clock and hit each rep with a great amount of attention and clarity.
NOTES: Example videos should be posted for the WOD, and if you have questions post them on the board. We are now on Facebook, take the opportunity to like the page as I will be posting up updates there as well.
ATHLETE of the Month Paul Dedik got his long overdue write-up. Give him the love the community always does.
Take notice that our next Olympic Lifting Club session is the last Tuesday of this month (26 JUL 2011) from 6-8. Sign up on the whiteboard or post up here that you are coming so we can get a head count.
Hopefully everyone is fully recovered from Friday’s Kramli, and is ready for another training week.
Beyul Training 
I can’t reach that high on the white board, so I’m posting here that I’m coming to the Oly class. Please make the gym more accessible for those of us under 8 feet.
Congrats Dedik! Well deserved.
How do we get into a handstand press facing the wall? As I understand it, when facing the wall we walk our feet up. The handstand press looks like it requires too much room to effectively use the wall
A full handstand facing the wall is a much more difficult movement than facing away. Take a look at the progressions on the gymnastic WOD. You would walk your hands up to a handstand hold, and from that position you lower your head away from you hands making three contact points (hands and head). All three contact points should make a triangle with your hands being parallel and your head in front of your hands.
This movement really forces you to stay tight an keep a good midline. The handstand press facing awAy from The wall can cause athletes to loosen their glutes and abs making them put way too much pressure in the back.
A great sub is handstand walk-ups to a hold, and then to make it more difficult you can do negatives to roll outs. The gymnastic WOD goes through the progressions so take a look.
Beyultraining.com
Thanks. The point I was unclear on was it looked like the handstand press is getting up into a handstand from bent elbows without using the wall. That said, I’m still working on getting a handstand push-up, so handstand hold is plenty for now 🙂
Congrats Paul – way to go the extra mile ( heh heh )
Congratulations, Paul! You are proof that hard work pays off! Best of luck with the triathlon-you’re a better man than I!
back squat @252# 3×5
wod check
backsquat 190#
WOD 34:10, rope climbs with legs, 10sec handstand hold
that’s 3 × 10sec handstand hold subbed for 3 × handstand press.
280 x 3 x 5
WOD 23:58 – as RX’d except counted descents not ascents on handstand presses after round 2
175x5x3
16:10 modified rope
190 x 3 x 5 completed without several Advil which is a PR
WOD 22:30 RX’d except last four ropes were with legs.