Beyul Training

WHITEBOARD – 02 November 2017

Posted by beyultraining on November 2, 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: 4 sets of 20s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Hovering Deadlift: 8rm, 10-15% less for 2-3 sets

*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:

15 minute AMRAP

10 Goblet Step-ups (KB = 15% max squat)
10 Bent Single Arm Bent Rows (Use same KB as Step-up)
40 Double-unders

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