WHITEBOARD – 1 September 2015


Movement Prep:

A1.Parallel Bar Dip : 3 sets of 2
A2.Xiapeng Forward: 5 reps

*Please note I want your dips on the parallel bars, not rings. Full range is full lockout at the top and then at the bottom your arm pits should be very close to the hands. If you don’t have these do BENCH DIPS

**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.Bent Arm Chin Hang: 3 sets of 12s
B2. Bent Twisting Lat Stretch – 10 reps

*Notice that your chin is not pushing forward and your elevating your body/chest so there is a couple inches between the bar and your chin. If you don’t have these work on elevated ring rows untill you can do 5 sets of 10

*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: 4 sets of 2 at ~ 85%

*Again, if you are not proficient in the Push Press yet, please use Push Press as your training movement for this cycle.


9 Minute AMRAP:
Pistols – 8e side
Dumbbell Clean to Press (one arm) – 5e side

*Dumbell equals 25% max press

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


    4 +3
    Mostly unassisted pistols, but some with hand on wall

  2. dedikdrfc says:

    Movement prep:
    Jefferson curls to loosen the back
    Plansche pushups: 5 sets of 5

    Push Jerk:
    4 sets of 2 @ 245#

    Rugby Forwards Conditioning:
    6 Rounds:
    185# Thruster
    25m Sled Push w/ 155# Sled
    125m Run
    25 Sled Pull w/ 155# Sled
    1 minute rest


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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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