Beyul Training

WHITEBOARD – 02 February 2017

Posted by beyultraining on February 1, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Elbow Side Plank Twist: 3 sets of 12e Side
A2. Standing Trunk Circle – 5 Reps each way

B1. Bulgarian Row: 3 sets of 10
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Muscle Snatch + Overhead Squat: 5 sets of 3+3 (~50% max snatch or 30% max squat – whatever is higher)

Workout:

5 Rounds of:
2 Minute Row: 90-95% effort
1 Minute Single Jump Rope (60-70% effort)

*Build a 20s transition time between the row/rope and rope/row.

Cooldown:

Supine Trap Stretch: 120s Hold

Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic.

Do you have questions on the programming this year? Take a look at this: Where we are going?