Beyul Training

WHITEBOATD – 10 November 2015

Posted by beyultraining on November 10, 2015 · Leave a Comment 

Movement Prep:

1a. Elbow Side Plank Twists: 5 sets of 24r (each side)
1b.Standing Weighted Oblique Reps: 10 (5 each way)

2a: Straddle V-ups: 3 sets of 16
2b: Jefferson Curl – 5

*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 Snatch: 

3 Waves of – 3 reps, 2 reps, 1 rep. Percentages are below

*72.5,77.5,82.5%

*77.5,82.5,87.5%

*82.5,87.5,92.5%

**If you miss reps at any stage, drop down to wave 1. Don’t perform more than 3 waves.

Conditioning:

3 Rounds of: 
700m Row
40 Kettlebell Swings (Chest – 55/35)