WHITEBOARD – 17 May 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 – : 5 sets of 5
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. Dumbbell Bench Press: 6×4
*1 DB should be ~30-32% max bench press
Workout:
3 Rounds of:
400m Run
30 Push-ups
1 Rope Climb
Beyul Training 
Movement prep:
Dips: 100# assist
Xiapeng: 15#
L-sit: 5 × 10 sec L-sit with chin-up grip (extended)
Lat stretch: as Rx’d
xiapengs: 15#
DB Bench:
65 x 3 x 4
70 x 3 x 4
WOD
Rope climbs done with legs
13:31
Wednesday 5/18: I did the 5/12 workout
Strength: 185#
5 sets of:
Power Clean (3) + Front Squat (3) – 65% max clean
Workout:
12 minute AMRAP:
200m Run
14 Side-to-side Squats (DB held to chest – 10% back squat weight): 40#
8 Knees-to-Elbows
5 rounds