Beyul Training

WHITEBOARD – 18 March 2018

Posted by beyultraining on March 18, 2018 · Leave a Comment 

Strength:

A1. Bent Hollow Hold: 3x55s

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 5 sets

*This should be a 3rm if you are feeling good. This is the peak, and you will have a deload next week.

Workout:

6 Rounds of:
200m Run
8 eSide Single Arm Reverse Lunges (Dumbbell held at chest of leg pressing)
8 Parallette push-ups

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.