Beyul Training

WHITEBOARD – 13 April 2017

Posted by beyultraining on April 13, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Standing Oblique Reaches: 5 sets of 10 each: Stay light!
A2. Standing Trunk Circle – 5 Reps each way

B1. Chin-Up Hold on Rings: 5 sets of 30s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Clean Pull (2) + Power Clean (1): 3 Sets at 80%, 1 Set at 82.5%, 1 set at 85%

-If you don’t know olympic weightlifting movements. Perform 5 sets of 10 Overhead squats with a light barbell

Workout:

For Time:

Double-Unders: 15-20-25-30-35-40-50
Back Extensions: 15 Each Round
Bear Walk: 1 Lap Each Round

*Rest 120s and then finish with:

1000m 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?