Beyul Training

BLACKBOARD – 31 July 2014

Posted by beyultraining on July 31, 2014 · 2 Comments 

Workload: 

A1. Perform the following wave cycle:  
2 Clean & Jerks (73%)
1 Cleans + 1 Front Squat+ 1 Jerk (78%)
1 Clean & Jerk (83%)

2 Clean & Jerks (78%)
1 Cleans + 1 Front Squat+ 1 Jerk (83%)
1 Clean & Jerk (88%)

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: NOTICE THIS IS DIFFERENT THAN LAST WEEK’S WAVE! The percentages upped a bit after the first set.  Make sure you calculate those and use the micro plates if needed.

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.

Are your goals clear?