Beyul Training

WHITEBOARD – 17 September 2015

Posted by beyultraining on September 17, 2015 · 1 Comment 

Movement Prep:

1a. Hollow Body Hold: 4 sets of 12s holds
1b. Shoulder Bridge: 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. This is STATIC. No rock. 

2a: Single Arm Plank: 4 sets of 6
2b: Straddle Reverse Hyper Holds – 30s

*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. Single arm is the exact same as a standard but with 1 arm. None or slight rotation of the shoulders/thoracic. 

**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.

Strength Work:

Clean: 2 sets of 2 @ 90% max

*Once you perform the two sets, build to a max single. Only do this if you hit the percentages marked down for the doubles.

Conditioning:

4 Rounds of:

30s Wallballs (20/14lbs)

30s Double Rope Whip

*30s Rest

Then:

4 Rounds of: 

30s Burpees

30s Kettlebell Swings (Chest – 55/35)

*30s Rest