Beyul Training

WHITEBOARD – 09 November 2015

Posted by beyultraining on November 9, 2015 · 1 Comment 

Movement Prep:

1a. Hollow Body Hold: 5 sets of 18s 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: 5 sets of 18s
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:

Hang Clean (2) + Front Squat (3)

*Build to a crisp max for the day. Then deload 10% and hit for one more set of 2+5.

Conditioning:

2 Rounds of: 

3 Sets of: 
30s Wallball (20/14)
30s Bear Crawl

*60s Rest

3 Sets of: 
30s Burpees
30s Bar Hang

*Try to keep an active grip on the bar hang. This means lats slightly on, bent wrist to allow for Knuckles to be on top of the bar.