Beyul Training

BLACKBOARD – 12 May 2014

Posted by beyultraining on May 12, 2014 · 2 Comments 

Workload: 

A1. Hang Clean (3) – Build to  Max
*Deload to 85% – 2 sets of 3 Hang Cleans + 2 Front Squats

Then: 

B1. 10 Minute AMRAP: 
10 Alternating Dumbbell Presses (1/4 Strict Press 1 Rep Max)
1 Sled 50m Sled Push – (115/70lbs)
10 Pistols

Then: 

C1. Hollow Rock Holds 4 sets of 12s or 24s hold (Skill dictates hold time)

*Explanation and break down of progressions: http://gymnasticswod.com/content/hollow-body-progression-pt2

Notes: For the pistols, use them not as a monostructural movement (conditioning), but as a skill acquisition movement.  Would you be happy with a barbell back squat that wasn’t controlled and you did a 1/4 squat with?

If you don’t have a full range pistol, work mobility for the workout, and elevate yourself on a box so you can challenge yourself and go deeper as you build confidence.