Beyul Training

BLACKBOARD – 02 June 2014

Posted by beyultraining on June 2, 2014 · 3 Comments 

Workload: 

A1. Hang Clean (1) + Clean (1) – Build to  Max
*Deload to 80% – 2 sets of 2 Hang Cleans + 1 Clean + 2 Front Squats

Then: 

B1. 4 Rounds of: 
14 Alternating Dumbbell Presses (1/4 Strict Press 1 Rep Max)
1 Sled 50m Sled Push – (135/85lbs)
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: Look familiar?  Same complex for A1 as last week except one clean from the floor.  Aim for a little over last week.  For B, same as two weeks ago but 4 rounds instead of 6 and a heavier sled.  For C, exact same, but try to either up your time for the holds compared to last week, or lower the time and increase the progression.

Again, 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.