Beyul Training

WHITEBOARD – 26 October 2017

Posted by beyultraining on October 26, 2017 · Leave a Comment 

Warm-up/Strength:

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

B1. Pull-up Hold on BAR: 3 sets of 20s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Hovering Deadlift: 4 sets of 8 at ~ 70% 1 rep max (Increase from last week)

*A hovering deadlift is the exact same as a normal one, but instead of putting the bar down inbetween reps, you lower just before it touches (1/2”-1” off the ground). This should force you to have nice balance in your feet (mid-foot) and a better back angle. This will force you to control the negative, which equals a higher level of difficulty. Lower weight if you can’t control easily.

Workout:

D1. 6 Rounds of:

30s Row
15s Rest

D1. 6 sets of:

20 Kettlebell Swings
8 Knee to Elbows

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