Beyul Training

WHITEBOARD – 21 December 2017

Posted by beyultraining on December 21, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle Oblique Reaches: 4 sets of 10 each
A2. Standing Trunk Circle: 5 Reps each way

B1. Pull-up Hold on BAR: 4 sets of 35s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Deadlift: 3rm, 5-15lbs more thank last week.  Deload 10-15% and hit 4-5 sets of 3.

Workout:

Complete for time:  

3x:
Row: 40s on 20s off

5x:
5 Chin-ups
10 Air Squats

Rest 2 minutes and repeat all over for one more round.

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