WHITEBOARD – 22 March 2016

Movement Prep: 

A1. Deep Ring Dips : 5 sets of 5
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 – : 4 sets of 4
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. Bench Press: 3 sets of 12 at the load you did last Tuesday (15MAR)
A2. Cuban Press– 4 sets of 5 reps in-between warm-up sets

Workout: 

5 Rounds of:
10 Push-ups
15 Full Extension KB Swings
250m Row

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Comments
4 Responses to “WHITEBOARD – 22 March 2016”
  1. grzm says:

    Strength: 115# 12, 12, 7, 8
    135# 3, 4
    Conditioning: subbed 5 push-ups for 10
    17:35

  2. kemm says:

    There was a bit of an accounting error that led to some incorrect weights
    12×185
    7×185
    8×160 (all sets should have been 160)

  3. Kevin Olds says:

    oh, hey…there’s a gym here…

    Prehab – check
    Bench: 155# x 12 x 3
    Cuban: 65#

    WOD: 1pood kettlebell @13min

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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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