Beyul Training

WHITEBOARD – 05 April 2018

Posted by beyultraining on April 4, 2018 · Leave a Comment 

Warm-up:

A1. Plank Holds: 3 sets of 20s
A2. Standing Trunk Circle – 5 Reps each way

B1. Bulgarian Row: 3 sets of 6
B2. KB Halo – 5 Rotations each way

Strength:

C1. Straight Bar Deadlift: 3 Sets of 3 at 80% 1 REP MAX. Then 2 at 85% and 90%.

Workout:

On the minute for 14 Minutes (Alternate Movements): 

10 eSide Single Arm Kettlebell Swings (Evens)

1 Rope Climb

*You complete the swings and then get to rest the remainder of the minute. Then, the next minute you do a rope climb and rest the remainder of the minute. Repeat for 14 total minutes (7 rounds).

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