WHITEBOARD – 04 March 2016
Movement Prep:
1a. Hollow Body Rock: 4 sets of 24s 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: 4 sets of 5
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:
Dead hang Pull-up: Work up to a max weighted set of 3.
*Deload to 70% and perform 4 sets of 3
**If you do not have pull-ups perform 6 sets of 5 inverted rows. Change the angle of the rings to increase/decrease the difficulty.
Conditioning/Muscle Endurance:
5 Rounds of:
20 Calorie Row
20 Walking Lunges (Plate overhead – ~10% back squat)
10 Inverted Rows
Beyul Training 
Strength: 2 × 20#
Conditioning: 25# lunges, skipped inverted rows