Beyul Training

WHITEBOARD – 01 August 2017

Posted by beyultraining on August 1, 2017 · Leave a Comment 

Strength:

A1. Floor Planche Lean: 4 sets of 9 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. Elevated Pistol Squats – 4 sets of 5 each
B2. Hip Reach + External Rotation Lift: 5 each side with 1 sec pause at top

C1. Push Press: Work up to a set of 3, then deload 15% and hit 3 sets of 3. Should be 5-15lbs more than last week. Remember you will be asked to go up again next week for a peak.

Workout:

6 Minute AMRAP
8 Double Kettlebell Front Squats
10 Push-ups
100m Shuttle Run

*Rest 90s and repeat (YES, you do the 6 minute AMRAP twice)

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