Beyul Training

WHITEBOARD – 17 July 2015

Posted by beyultraining on July 16, 2015 · 1 Comment 

Movement Prep:

1a. Straddle Hollow Body Hold: 5 sets of 12s holds
1b. Table Rock: 5r after each set of 1a.

*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees.

**For the table rock make sure you press the hips all the way up at the top and feel your chest open to the ceiling. You will have a stretch in your biceps at the top.

2a: Plank: 5 sets of 12s
2b: Straddle Reverse Hyper – 10

*The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. You should have protracted (slightly rounded upper back) shoulders, up on your toes, thighs together, straight arms, and have the chest swept over the hands a good amount.

**For the straddle reverse hypers you can perform these on the brown glute ham machine. I would prefer your toes to be pointed out and a better straddle than the demo video. Your glutes will be on the top as well as your hip flexors.

3a: Jefferson Curl:  4 sets of 10

*Same weight as Monday

Strength Work:

Bench Press: 3 sets x 8 reps at ~72.5

Conditioning:

2 Sets of: 

3 Rounds of: 
12 Push-ups
8 Kipping Pull-ups
10 DB Snatches (1 DB = 20% max snatch)

Then:

800m Run

Notes: Same movement prep as Monday. For the conditioning there is no rest between the movements.