Beyul Training

WHITEBOARD – 28 July 2017

Posted by beyultraining on July 28, 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. Power Clean: Work up to a crisp 3rm max for the day, deload 10-15% and do 4 sets of 3.

Workout:

4 Minute AMRAP:
10 DB Hang Cleans
8 Reverse DB Lunges (4 each side)
10 Front Squats (DBs held in front)
Rest 1 Minute

4 Minute AMRAP: 
10 DB Romanian Deadlifts
5 DB Push Presses
1 Double DB Waiter’s Walk

Rest 1 Minute

3 Minute AMRAP: 
8 Deck Squats
5 Burpees

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.