Beyul Training

Workload:

1 & 1/4 Front Squats
*Work up to a challenging set of 5, then perform 2 more sets at 90%.

Then:
Perform 6 Rounds of:
Max Rep Handstand Push-ups
200m Run

Notes: Click the link above for an example of the squats.  You should CONTROLL the decent. Then once you reach the bottom portion of your squat raise back to 1/4 squat HOLD this position for a 1 second count and then lower and raise back up again.

The GOAL of the movement is to control your positioning. You should feel like your back angle stays rigid in all places (Does not round or hyperextend). Do not go heavy on the movement. Put just enough weight to make you work and for it to be relatively challenging to hold position for all stages.

When you rebound after the 1 second pause imagine you are in the catch of a clean and you are using the “bounce” from the bottom to ride the weight up.

For the second part, be smart and don’t go to failure until the very last set.