Beyul Training

WHITEBOARD – 05 November 2013

Posted by beyultraining on November 5, 2013 · 2 Comments 

Workload:

Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets):

1 Snatch Pull + 2 Mid-Hang (Below Knee) Power Snatches

Then:
5 Rounds of:
1 Rope Climb (Feet are used to grip)
10 Full Extension KB Swings (100/70lbs)

Then:
5 Rounds of:
5 Dead-Hang Pull-ups
15 Glute-Ham Raises

Notes:  For Mid-Hang work you want to make sure your hang position is identical from rep to rep.  For the second part try and hit technique on the rope climb with wrapping.  You will get the strength stimulus with the dead-hang pull-ups later in the workout.