Movement Prep:

A1.Pseudo Planche Push-up : 4 sets of 9
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 cannot 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.

Strength Work:

Push Jerk 5 sets of 2 at ~ 80%
*Again, if you are not proficient in the Push Press yet, please use Push Press as your training movement for this cycle.


8 Minute AMRAP:
10 Rear Foot Elevated Split Squats (*Weighted with DBs)
50 Double Unders
8 Ring Dips

Notes: Google Rear foot elevated split squats for a demo video. Pick a DB weight that you can control through all reps.

4 Responses to “WHITEBOARD – 11AUGUST2015”
  1. kemm says:


    25#, 4 rounds

  2. grzm says:

    push jerk 135#

    conditioning: unweighted squats, 10 double under, dips on machine with 100# assist
    2 rounds + 0

  3. dedikdrfc says:

    Push Jerk:

    After first round I did a ring dip variation as both of my triceps cramped really bad.
    3 rounds + 10 + 36

  4. grzm says:

    2K row @2 in 9:45

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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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