Beyul Training

WHITEBOARD – 12 February 2018

Posted by beyultraining on February 12, 2018 · Leave a Comment 

Strength:

A1. Bent Hollow Hold: 4x36s

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. Back Squat: Work up to a set of 5, with 2 second pause in the bottom on the 1st rep only. Deload 10-15% and hit for 4 more sets of 5.

You have one more week to move up to a peak 5. Try a bit more than last week if you feel good. Remember working sets leading up the peak for the day count if within the 10-15%.

Workout:

6 Rounds of:
25m Sled Push (Should be able to do all pushes without stopping & with moderate speed)
10 DB Step-ups (Each DB = 10-15% back squat)
8 Bent Single Arm Rows

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.