Beyul Training

WHITEBOARD – 16 November 2015

Posted by beyultraining on November 16, 2015 · 2 Comments 

WORKLOAD: 

1a. Back Extensions (Weighted): 3 sets of 5
1b.Standing Weighted Oblique Stretch: 30s each side

2a: Hanging 1/2 Tuck Leg Lift – bjgaddour: 3 sets of 3
2b: Jefferson Curl Hold – 30s

*Back Extensions: Make sure legs stay completely straight on the back extensions. Obviously you can add a good amount of weight if you have been doing sets of 15-20 unweighted in our workouts

**Oblique Stretch: Instead of reps, like we have been doing, hold the dumbbell to the side and hold in the deep side arch. Let the oblique open and do not let the opposite foot come off the ground.

***Handing Tuck – Make sure your knees are coming up as far as you can. No bend in those arms as well. If you don’t have these, go back to our V-up variations.

****Jefferson Curl Hold, is similar to the Oblique Stretch. Curl yourself into the deep position of the jefferson curl and hold it for 30s. You will use a lighter weight than you most likely did for the reps. Think about squeezing the quads in the low part to keep legs straight and try to get the chest to thighs/knees.

Then: 

Strength Work:

Hang Clean (2) + Front Squat (2)

*Five sets at 80-85% max clean.  Keep it in that range.

Conditioning:

3 Rounds of: 

2 Sets of: 
30s Wallball (20/14)
30s Ball Slams

*30s Rest

2 Sets of: 
30s Bear Walk
30s Plank Hold (Push-up position)