Beyul Training

WHITEBOARD – 24 March 2014

Posted by beyultraining on March 24, 2014 · 4 Comments 

Workload: 

A1. Back Squat – 4 sets of 6 (77.5% 1 Rep Max)

Then: 

A2. 3 Rounds of: 
12 Pistols (Each side)
Max Set Straight Bar Dips
*Rest 90-120s between rounds.  Very controlled Step-ups & failure on dips once speed  form deviate slightly.  

Then: 

B1. 2 Rounds of (1 minute at each station): 
Burpees
Wallball (20/14)
Rest

KB Swing (Full Extension – 55/35)
Air Squat to Box Jump (24/20”) W/STEP DOWN
Rest

Notes: When building up to your working sets for the squats do NOT do sets of 6 on all of your warm-up sets.  Conserve your energy to hit the working sets appropriately.

For section A2. this is meant to be strength building.  The pistols are very controlled with an eye towards keeping the knee on top of the foot and controlling the negative down (step down).  B1, is your conditioning.  Have fun with that.

The Air Squat to Box Jump is meant to be done with control.  DO NOT jump down.  Jump up and then step down, alternating legs you come down first with.  Try to control your landing so you stack your body in a 1/4 squat position.  The faults for a squat (knee outside of foot), balance away from glutes, and overarching apply here as well.  Just because you are jumping doesn’t mean you can abandon proper positions.