Beyul Training

Workload:

Overhead Squat
*Work up to a 3 rep max

Then:

10 Rounds of:
5 Overhead Squats (60% of 3 rep max)
4 Dead-hang Pull-ups
3 Handstand Presses

Notes: Position, position, position. If you can’t get into a proper overhead squat position with an empty bar then don’t add weight! If you don’t have the ability then work some mobility and positioning drills with an empty bar, and get the strength portion through an easier squat variation (Front Squat, Back Squat, Goblet Squat, etc).

DEAD-HANG Pull-ups people… I know we all want to kip and seizure on the bar all day long, but if you want a healthy, strong, and effective back the vast majority of pulling has to be done with a locked hip (no kipping).