Beyul Training

WHITEBOARD – 21 September 2017

Posted by beyultraining on September 21, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle Oblique Reaches: 4 sets of 8 each
A2. Standing Trunk Circle – 5 Reps each way

B1. Chin-Up Hold on Rings: 4 sets of 35s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Deadlift (Conventional):  6 sets of 3 at 80% 1 rep max

Workout:

3 Rounds of:

1a. 400m Run

1b. 3 Sets of:
5 Inverted Rows
10 Off-set Reverse Lunges (1 KB or DB held to one side. Alternate legs for half reps & switch DB to other side for remaining reps_

*Rest 2 Minutes

Cooldown:

Supine Trap Stretch: 120s Hold
Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic