WHITEBOARD – 04 January 2015
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 3
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.
**SCALING –
**If new to the prep work. For 1a, work up to Hollow Body Rocks with bent hollow holds, bent hollow rocks, hollow body holds, and then hollow body rocks. Look up progression on GymnasticWOD.com
**For 2a, scale with plank hold (Push-up position), planche hold (shoulder forward of hand placement), planche hold (feet up on 24” box), and then sweeping planche leans.
Strength Work:
A1. Pause Back Squat: 5 sets of 5 at 70%
A2. Twisting Squat Example – 3 reps each way inbetween sets
*Count 1 mississippi, 2 mississippi in the bottom of the squat and come up. You should NOT be loosing tension down in the bottom and then regaining it to come up. Your form should look rock solid and when you transition back up, the first movement is upward on the bar and not back down to bounce out of the bottom.
**If you don’t have the mobility and strength for the Twisting squats. Perform 5 Hawaiian Squats each way in between. Go to the depth you can control!
Conditioning:
4 Rounds of:
30s Double-Unders
30s Wallballs (20/14)
*Rest 1 minute
4 Rounds of:
30s KB Swings (55/35 – Chest)
30s Reverse Dumbbell Lunges (Each dumbbell = 10% max barbell squat)
Beyul Training 
210#
Back Squat:
250 (this is only 60% but there was no way I was going to be able to get through the wod with 287)
WOD:
Done
40# DB on reverse lunges