WHITEBOARD – 9 September 2015

Workload: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: 3 sets of 2 at ~ 87.5%

*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:
10 Lunges (2 DBs, 1 DB = 10% back squat)
100m Run
10 Push-ups

3 Responses to “WHITEBOARD – 9 September 2015”
  1. grzm says:

    Movement prep: subbed 50# assist dips
    Strength: subbed strict press, 3 × 2 × 95#, 1 × 2 × 105#
    Conditioning: attempted to sub 150m row for lunges, 2 rounds with row, 2 rounds without

  2. dedikdrfc says:

    Prehab: Did the Xiapeng Forwards

    Push Jerks:

    40# Dbs
    6 rounds even

  3. kemm says:


    30# on lunges

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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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