Beyul Training

WHITEBOARD – 15 March 2016

Posted by beyultraining on March 15, 2016 · 1 Comment 

Movement Prep: 

A1. Deep Ring Dips : 4 sets of 5
A2.Xiapeng Forward: 5 reps

*Please note this is now RINGS. Only perform these if you did the straight bar version up to 5×5. Full range is full lockout at the top and then at the bottom your arm pits should be very close to the hands. If you don’t have these do straight bar dips or BENCH DIPS. SLOW them down if easy. 

**Arm should not bend at all in the Xiapeng forward. You should rotate at the waits like the demo and the bicep should pass right by the ear in the example. Pace is the same throughout the movement.

B1.L-Sit Chin-up – : 3 sets of 4
B2. Bent Twisting Lat Stretch – 10 reps

*Chin-up on bar, not rings. VERY Controlled. Legs should not drop past horizontal entire ascent or descent. If you don’t have these, inversted rows/chin holds/tucked 1 legged l-sit chin holds, and l-sit chin holds are the progression to get there. 

*Perform the bent twisting lat stretch by grabbing the ballet bar with a shoulder width overhang grip. Fold at the waist until the chest is parallel to the ground. You should feel a minor stretch in the lats and then twist opening the chest side to side.

Strength: 

A1. Bench Press: 4 sets of 10 at 85% 10 rep max you did last friday (11MAR2016)
A2. Cuban Press– 4 sets of 5 reps in-between warm-up sets

Workout: 

7 Rounds of:
3 Handstand Push-ups
10 Full Extension KB Swings (70/55)
5 KB Bent Lawnmower rows (10 e side – 25% max bench press)

Then:

1500m Row to finish