Beyul Training

WHITEBOARD – 16 November 2017

Posted by beyultraining on November 16, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle Oblique Reaches: 3 sets of 8 each
A2. Standing Trunk Circle: 5 Reps each way

B1. Pull-up Hold on BAR: 3 sets of 30s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Deadlift: Crisp 5rm (~72.5-77.5% of 1 rep max), then deload 10-15% and hit for 2-3 sets

Workout:

3 Rounds of: 

400m Run
1 Rope Climb
25 Sit-ups

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