WHITEBOARD – 21 July 2015


Movement Prep:

A1.Pseudo Planche Push-up : 5 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: 5 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: 4 sets of 3 at ~70%

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


4 Rounds of:
10 Thrusters (95/65lbs)
10 Reverse Lunges (Barbell on back – 95/65lbs)

*If 95/65lbs is greater than 25% your max back squat then use 25% your max back squat.

Notes: Short blast for conditioning today. No rest. Make sure your knee stays inline with the body for the lunges and don’t slop through them even though you are not resting between movements.

Here is a great video of Pyyros Dimas and Marc Huster battling. Notice that Dimas utilizes a power jerk.

2 Responses to “WHITEBOARD – 21 July 2015”
  1. kemm says:


    80# unbroken

  2. dedikdrfc says:

    Push Jerks:

    took my time and made sure the back knee touched every time. I also forgot for a couple seconds how to string thrusters together, so that was interesting.

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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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