WHITEBOARD – 12 January 2016
WORKLOAD:
Movement Prep:
A1. Deep Ring Dips : 4 sets of 3
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.L-Sit Chin-up – : 5 sets of 1
B2. Bent Twisting Lat Stretch – 10 reps*Chin-up on bar, not rings. VERY Controlled. Legs should not drop past horizontal entire ascent or descent. If you don’t have these, inversted rows/chin holds/tucked 1 legged l-sit chin holds, and l-sit chin holds are the progression to get there.
*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:
A1. Standing Press: 3 sets of 10 at 65% press
A2. Cuban Press– 5 reps in-between sets*Perform as a superset.
Workout:
5 Rounds of:
Double Unders – 50
Bear Walk Lap – 1
Rope Climb – 1
Beyul Training 
95#
19:43, the last 2 rope climbs I made it about 80% of the way without legs.. couldn’t finish them off
Rugby Workout last night.
1 Minute Fit test: Max situps
33
Front Squat: 15×3 EMOM
225#
WOD: 4 minute AMRAPs
15 Wall Ball sit-ups 20#
10 Ring Push ups
10 air squats
3 rounds + 15 + 10 + 3
100 m row
10 kb swings 45#
10 burpees
2 rounds + 9m
50 double unders
15 dumb bell push press
10 box jumps 24
2 rounds even
50 Tire Strikes each arm.
2 min total wall sit
Prehab – check
Presses- 95# CP – 25# DB
WOD completed, untimed