Beyul Training

WHITEBOARD – 10 March 2017

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

Strength:

A1. Bent Hollow Hold: 3x60s

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: 1×8 at 77.5% max deadlift, 4×5 at 70% max deadlift

Workout:

3 Rounds of:

2 times:
30s rope whip
30s Reverse DB Lunges (DBs=10% back squat)

Rest 30s

2 times:
30s KB Swings
30s KB Goblet Squats (KB=15% back squat)

Rest 30s

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?