Beyul Training

WHITEBOARD – 02 May 2017

Posted by beyultraining on May 2, 2017 · Leave a Comment 

Strength:

A1. Elevated Planche Lean: 4 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 – 4 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 should be 5-10lbs higher than last week if you did it right and feel good. Know that next week you will be asked to do the same thing to peak.

Workout:

6 Rounds of:
200m Run
10 Kettlebell Swings (FE – 15% max deadlift)
10 Bent Over KB Rows (5e side – same weight as swings)

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?