WHITEBOARD – 25 August 2015

Workload:

Movement Prep:

A1.Pseudo Planche Push-up : 5 sets of 5
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 3
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.

Conditioning:

3 Cycles of:

3 Rounds of:
1 Arm Kettlebell Snatches – 5e Side
1 Arm Overhead Squat: 10 total (5e side)

Then:

Ring Dips: 10

Notes: Make sure your pec and tricep are nice and loose before going into this one.

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Comments
7 Responses to “WHITEBOARD – 25 August 2015”
  1. The Champ! says:

    That was deceivingly cardiovascular.

  2. grzm says:

    Movement prep 1 & 2, red stool for inverted rows
    Conditioning: 1 pood snatches, 10# overhead squats, subbed 5 machine dips with 90# assist

  3. Kevin Olds says:

    movement Prep – check
    WOD RX’d 55lb KB

  4. dedikdrfc says:

    Since today is a rugby day and I will be getting my conditioning later, I did a heavy movement. Decided to see what I could work up to on a Push Jerk.

    Push Jerk:
    288 (Push Jerk PR. Lifetime Jerk PR)

    And it felt great. It is amazing how a lift feels when everything clicks. Thanks to Kevin for the encouragement and the witness haha.

  5. kemm says:

    55# for snatches, 20# for squats

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