WHITEBOARD – 4 January 2011
Workload:
2/4, 4/8, 6/12, 8/16, 6/12, 4/8, 2/4 of:
Strict Pull-ups (Hands facing away)
Alternating Wall TapsThen:
20 Minutes of Gymnastic Skill Work. Your choice. Good starting place is Handtand holds, headstands, false-grip turnouts, or L-Sits.
Notes: Not much of a cardio workout is it? The point of this workout is strength building via bodyweight movements. Thus, if you can rep out 20+ pull-ups then make the pull-ups harder. Add weight, make them tucked or L-Sit pull-ups. Be creative. If deadhangs are hard and you can’t string more than 5 together go with a banded or gravitron variety. Just make sure when you are using a band you are still initiating the pull by pinching your scapula back and down.
The Alternating Wall-taps are to be performed in a PLANK position. The crown of your head should be pointing towards a wall (approximately 1&1/2 to 2 feet away). While keeping the hip inline with the body reach towards the wall with one hand tapping it. That is one rep. Alternate to finish your reps. It is an Ab movement. You want to stay as rigid as possible.
Beyul Training 
the myyearbook crew will be over at 2 due to meetings.
completed w/blue band
practiced L-sits and handstand holds
side note for wall taps: ensure the head stays in position (crown to the wall, looking at the floor). If you find yourself deviating from that position, not only are you compromising the stability of the core, increasing strain on the joints of the neck and lower back, but also decreasing the efficacy of the movement by reducing the emphasis from the core and gluteal complex
Very good advice. Thank you Mat.
Beyultraining.com
done + hspu
Hatch Cycle Week 9 Day 1
Back Squat:
1*5 190
1*3 220.5
1*2 252
1*2 283.5
1*1 300
Front Squat:
1*5 175.5
1*4 202.5
1*4 216
1*4 230
Supplemental:
3 rounds:
5 Pendlay Rows 155#
3 Strict Chin-ups
Focus on squeezing through the scapula and lats for maximum power and contraction.
WOD – 5:28
Skill Work – cat’s cradle, handstand holds, HSPU, roll out of handstand
L pullups, not unbroken.
Some HSPU
Work complete. L-pullups