Beyul Training

WHITEBOARD – 05 MARCH 2018

Posted by beyultraining on March 5, 2018 · Leave a Comment 

Strength:

A1. Bent Hollow Hold: 3x45s

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: 3rm, then deload 10-15% and hit for 4-5 sets

*This should be a crisp 3rm with good positioning & speed. Think a tiny bit under or around the 5rm you did 2 weeks ago.

Workout:

10 Minute AMRAP or 8 Rounds of:
5e Side DB Step-Up (Each DB = 10% 1 rm back squat)
10 DB Bent Row

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.