Beyul Training

WHITEBOARD – 05 May 2017

Posted by beyultraining on May 5, 2017 · Leave a Comment 

Strength:

A1. Bent Hollow Hold: 3x48s

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: 3rm (CRISP), -5% less 1x3reps, -10% 1×3 reps.

Per all the other movements, try to bump up 5-10lbs from last week, with the knowledge we would want you to peak next week.

Workout:

4 Rounds of:

2 Sets of:
30s Reverse Lunges (DBs=10% max squat)
30s Reverse Plank – If you do not have good shoulder extension, do it on your back

2 Sets of:
30s KB Deadlift
30s Elbow Plank Hold

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?