WHITEBOARD – 1 August 2016 

Movement Prep:

1a. Hollow Body Rock: 4 sets of 36s 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: 5 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.


**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


Back Squat: 
8 sets of 2: %80 1 rep max

*Deload week


6 rounds of:

30 Double-Unders

10 Side-to-side squats (55/35lb kb held to chest)

10 Dumbbell Alternating presses (DB = 25% max barbell press)

6 Responses to “WHITEBOARD – 1 August 2016 ”
  1. grzm says:

    Strength: 185#

  2. grzm says:

    10 × 10 = 100
    10 min 10 KB swings on the minute, 70#

  3. Kevin Olds says:

    Not going to be able to work out for a while – Dr.’s orders 😦

  4. grzm says:

    KB swings on the minute, 70#
    15, 15, 10, 10, 15, 5, 3 = 73
    Felt something strain on the last completed rep. Stopped to prevent (further?) injury.

  5. grzm says:

    10 × 2 back squat on the minute, 155#

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  • John Donne – Meditation 17

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