Beyul Training

WHITEBOARD – 10 February 2017

Posted by beyultraining on February 10, 2017 · Leave a Comment 

Strength:

A1. Bent Hollow Hold: 4x48s

A2. Cat / Cow: 10 Reps*

*Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them.

B1. Trap Bar Deadlift: Build to a set of 10 at 75% 1 rep max, then 4 sets of 5 at 15% less than the max working weight.

B2. Kneeling Parallel Slide: Perform 5 sets of 5 each side with 1 sec pause at top in-between warm-ups and sets of Deadlift

Workout::

3 Rounds of 5 Minute AMRAPs:

5 Burpees

1 Bear Crawl

15 Wallballs (20/14lbs)

*Rest 90s and repeat

Cooldown:

Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)

Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.

Questions on the programming this year? Take a look at this: Where we are going?