Beyul Training

WHITEBOARD – 08 August 2017

Posted by beyultraining on August 8, 2017 · Leave a Comment 

Strength:

A1. Floor Planche Lean: 3 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. Elevated Pistol Squats – 3 sets of 6 each
B2. Hip Reach + External Rotation Lift: 5 each side with 1 sec pause at top

C1. Push Press: Work up to a 3rm, then deload 15% and hit 3 sets of 3. Should be a true 3rm if you feel good.

Workout:

12 Minute AMRAP
8 DB Thrusters (DB = 20% max push-press)
200m Run

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