WHITEBOARD – 14 July 2015

Workload:

Movement Prep:

A1.Pseudo Planche Push-up : 4 sets of 6
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 6
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: 6 sets of 3 at ~65%

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

Conditioning:

5 Rounds of:
50m Sled Pull (135.75lbs)
3 Wall walks (Face towards wall, walk up from plank to handstand with feet on wall and back)
16 DB Step-Ups (1 DB = 12% back squat)

Notes: Tuesdays will mimic each other closely, just with different rep/set schemes. Take another look at a beautiful power jerk. Apti’s is a borderline squat jerk, and many us should be striving for such a nice receiving position.

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Comments
3 Responses to “WHITEBOARD – 14 July 2015”
  1. kemm says:

    135#

    ~15:40, 40# dumbbells

  2. dedikdrfc says:

    So I went a little heavier than the percentage prescribed because I felt good today.

    Push Jerks”
    210

    WOD:
    50# DBs
    18:13

  3. Kevin Olds says:

    155# Jerks
    prehab and WOD RX’d 40# DB

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  • 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...

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