Beyul Training

WHITEBOARD – 20 June 2017

Posted by beyultraining on June 20, 2017 · Leave a Comment 

Strength:

A1. Elevated Planche Lean: 3 sets of 8 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. Shrimp Squats – 3 sets of 8 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. Strict Barbell Press:  3 sets of 6: Lighter than last week by a good 15-20%. This is a deload

Workout:

For time:
750m Row

6 Sets of:
6 Inverted Rows or Deadhang Pull-ups
6e side Goblet Cossack Squats: (10% max back squat)

750m Row

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