Movement Prep:

1a. Hollow Body Rock: 3 sets of 12s holds
1b. Shoulder Bridge Rock: 5 reps

*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is a rock, not static!

**For the shoulder bridge, rock your hips from the ground to the bridge position holding for 2 seconds at the top. Perform 5 reps.

2a: Planche Leans – Allthingsgym: 3 sets of 2
2b: Straddle Reverse Hyper Holds – 30s

*Example at 3:40 mark in video.  Turn the hands slightly out to allow for forward shoulder without wrists getting ruined.  

**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.

Strength Work:

Hang Snatch: 

3 Waves of – 3 reps, 2 reps, 1 rep. Percentages are below




**If you hit these percentages you can move up for a final attempt or two


9 Minute AMRAP: 
3 Muscle Snatches (50% max 1 rep)
6 Box Jumps (30/24 – Step down)
9 Stiff Legged Deadlifts (Same weight as muscle snatch)

3 Responses to “WHITEBOARD – 01DEC2015”
  1. dedikdrfc says:

    Snatch Waves:

    170 (F 1 rep)

    180 (F 1 rep)

    200 (F)

    95# barbell
    30 in box
    8 rounds + 3 + 3

  2. dedikdrfc says:

    Wednesday workout:

    Bring Sally Up (Done cold, no warmup):
    95# Back Squat

    Accessory work:
    2×20 sit ups with no anchor
    ring work (cat’s cradles and holds)
    Planche Pushups: 3 sets of 5
    Handstand Holds: 1 60 second hold. 1 30 second hold.
    Jefferson Curls

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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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