Beyul Training

WHITEBOARD – 14 December 2017

Posted by beyultraining on December 14, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle Oblique Reaches: 3 sets of 10 each
A2. Standing Trunk Circle: 5 Reps each way

B1. Pull-up Hold on BAR: 3 sets of 35s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Deadlift: Crisp 3rm, a little above or at your 5rm MAX from last cycle.  Deload 10-15% and hit 4 sets of 3.

Workout:

Complete for time:  

Row: 200-300-400-500-600
20 Back Extensions
1 Rope Climb

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