WHITEBOARD – 07 July 2015


Movement Prep:

A1.Pseudo Planche Push-up : 4 sets of 4
A2.Xiapeng Forward: 5 reps

* If you do not have a proper lean on your planche perform strict push-ups. If you do not have a push-up elevated the hands and do that. VERY controlled

**Arm should not bend at all in the Xiapeng forward. You should rotate at the waits like the demo and the bicep should pass right by the ear in the example. Pace is the same throughout the movement.

B1.Elevated Ring Rows 4 sets of 4
B2. Bent Twisting Lat Stretch – 10 reps

*If you can not get the ring to the chest on the elevated ring row, go to feet on ground, or rings higher and the angle of the body greater to the ground.

*Perform the bent twisting lat stretch by grabbing the ballet bar with a shoulder width overhang grip. Fold at the waist until the chest is parallel to the ground. You should feel a minor stretch in the lats and then twist opening the chest side to side.

Barbell Work:

Power Jerk:

5 Sets of 5 at 60% max jerk

*You can perform push press if you do not want to do jerks. Base your percentages on push press max


5 Rounds of:
3 Handstand Push-ups
10 Step-ups (DB – 1 DB = 10% back squat)
200m Run

Notes: A power jerk is a jerk done with a receiving position that has the feet in line of the body. You do not split. This movement is prescribed to get people to lean to drive the bar back and also to make sure we don’t have unbalanced developed by prescribing the split too much. Take a look at this beautiful movement to be inspired: 1:20 is the power clean to power jerk mark.

3 Responses to “WHITEBOARD – 07 July 2015”
  1. kemm says:

    115# on jerks
    30s# for step ups

  2. kevineleven says:

    155# jerks

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

%d bloggers like this: