Beyul Training

WHITEBOARD – 25 April 2017

Posted by beyultraining on April 25, 2017 · Leave a Comment 

Strength:

A1. Elevated Planche Lean: 3 sets of 12 leans (2 sec pause at the forward position)

A2. Swivel Hips*: 10e side

*Maintain a 90 degree angle in the hips and knees & keep the glutes on the ground at all times.

B1. Hawiian Squats – 3 sets of 5 each

B2. Hip Reach + External Rotation Lift: 5 each side with 1 sec pause at top
*Don’t worry about your back angle in the squat hold. Work to get your hamstrings as close to your calves as possible.

C1. Back Squat: 3rm, -5% x1x3, -10%x2x3reps – 3rm shouldn’t be an absolute max. Leave some in the tank to build up for the next three weeks

Workout:

8 Rounds of:
200m Run
15 Back Extensions

Cooldown:

Couch Stretch: 120s Each SIDE! Keep your torso as tall as you can. Also, take note if you can contract the glute on the leg you are stretching. You should be able to at all times.

Kneeling Achilles : 90s Each Side

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