Beyul Training

WHITEBOARD – 27 October 2017

Posted by beyultraining on October 27, 2017 · Leave a Comment 

Strength:

A1. Bent Hollow Hold: 4x30s

A2. Cat / Cow: 10 Reps*

*Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them.

B1. Hang Power Clean: Crisp 3 rep max, then deload 10-15% and hit for 3-4 more sets of 3

*If you are new to the movement, set a running clock to 10 minutes and just practice high hang cleans. You should focus on having balance in your feet when the barbell is by the thighs, and a smooth turnover with a nice tempo. Don’t worry about the weight.

Workout:

5 Rounds: 

50 Double Hand Rope Whips
8 Goblet Squats (25% max back squat)
12 Back Extensions

Cooldown:

Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)

Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.