Beyul Training

BLACKBOARD – 17 July 2014

Posted by beyultraining on July 16, 2014 · 3 Comments 

Workload: 

A1. Perform the following wave cycle:  
3 Cleans + 1 Jerk (70% 1 rep max)
2 Cleans + 1 Jerk (73%)
1 Cleans + 1 Jerk (78%)

3 Cleans + 1 Jerk (73%)
2 Cleans + 1 Jerk (78%)
1 Cleans + 1 Jerk (82%)

3 Cleans + 1 Jerk (78%)
2 Cleans + 1 Jerk (82%)
1 Cleans + 1 Jerk (85%)

Then: 

Sprint Work:
B1. 400m Jog (50% Intensity)
B2. 4×100 Repeat (70% Intensity)
B3. 4×50 Repeats (70% Intensity)
B4. 4×50 Repeats (75,80,85,90% Intensity)
B5. 4×50 Repeats (100% Intensity)
*Rest 4-5x the amount of time it takes to sprint. This isn’t conditioning. If the 50m takes you 6-7 seconds rest 40-50s inbetween.

Pre-Hab Work:

4 Rounds of:
10 Weighted Shoulder Dislocates (5/2.5lbs)
15s Hollow Hold (No ROCK, Just the Hold)

Notes: For the wave get your five loads mapped out before you start.  Rest approximately 1 minute between sets with additional rest after your singles back down to the triples.  You shouldn’t have any misses, unless you have a brain fart and mess up technically.  If you are getting misses lower the max you are basing this off of.

Hello sprints…  Be smart about doing these and warming up properly for them.   Obviously there is a lot of work documented before you hit the max intensity sprints, and this is to prime you fully.  I heard Kramli had a 4.4 40 back in the day.

Are your goals clear?