Beyul Training

WHITEBOARD – 21 August 2014

Posted by beyultraining on August 21, 2014 · 2 Comments 

Workload: 

A1. Perform the following wave cycle:  

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

2 Clean & Jerks (83%)
1 Cleans + 1 Front Squat+ 1 Jerk (88%)
1 Clean & Jerk (93%)

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:
12 Weighted Shoulder Dislocates (5/2.5lbs)
24s Hollow Hold (No ROCK, Just the Hold)

Notes: Heavier this go around.  Last week’s second wave is this week’s first.  Only progress to these percentages if you have felt good.  If not, use last week’s.

Notice 4 rounds for the pre-hab work.