Beyul Training

WHITEBOARD – 06 September 2017

Posted by beyultraining on September 6, 2017 · Leave a Comment 

A1. Floor Planche Lean: 3 sets of 10 leans (4 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 8 each
B2. Hip Reach + External Rotation Lift: 5 each side with 1 sec pause at top

C1. Push Press: 3rm for the day, then 10-15% for 3 sets of 3

Workout:

1a. 2 Sets of the following 3 Minute AMRAP (Rest 90s inbetween):
10 Push-ups
150m Row

1b. 2 Sets of the following 3 Minute AMRAP (Rest 90s inbetween):
10 Walking DB Lunges (DBs=~5-10% back squat: 1 DB held overhead, 1 by the side)
10 DB Stiff Legged Deadlifts

1c. 2 Sets of the following 3 Minute AMRAP (Rest 90s inbetween):
8 Deck Squats
10 Unanchored Sit-ups

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