Beyul Training

WHITEBOARD – 09 March 2017

Posted by beyultraining on March 9, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Standing Oblique Reaches: 4 sets of 5 each: Stay light!
A2. Standing Trunk Circle – 5 Reps each way

B1. Chin-Up Hold on Rings: 4 sets of 15s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Power Snatch + Overhead Squat: 5 sets of 2+2, start at 70% max snatch and work-up.

-If you don’t know olympic weightlifting movements. Perform 6 sets of 10 Kettlebell swings (Chest – with a heavish weight)

Workout:

5 Rounds of:

2 Minutes of:
200m Run
5 Chin-ups
10 Kettlebell Cossack Squats (5 each way)

*KB = 10% back squat

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?