WHITEBOARD – 05 November 2015

Movement Prep:

A1. Deep Ring Dips : 3 sets of 1
A2.Xiapeng Forward: 5 reps

*Please note this is now RINGS. Only perform these if you did the straight bar version up to 5×5. 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 straight bar dips or BENCH DIPS. SLOW them down if easy. 

**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 – L-SIT if you can: 4 sets of 32s
B2. Bent Twisting Lat Stretch – 10 reps

*L-SIT is the next progression. If you can hang easily, do the L-Sit Bent Arm Chin Hang.

*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.


Standing Press: 

6 sets of 5 at 70% max press


8 Minute AMRAP:

20-35-50-65-80 Double-Unders

40-30-20-10 KB Clean to Presses (15% Max Press – TOTAL reps not each side)

*You can split up the KB Clean to presses any way you want. Just make sure you get equal reps between Left and Right.

**Workout starts and ends with Double-Unders.


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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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