Beyul Training

WHITEBOARD – 04 June 2018

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

Strength:

A1. Bent Hollow Hold: 3x60s

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. Front Squat: Build to a 8 rep max* (5-15lbs heavier than last week), then deload to 85% and hit for 2-3 sets of 8.

*THIS IS THE MAX FOR THE 4 WEEK CYCLE

Workout:

8 Rounds of:
25m Sled DRAG – 1/3 BW or 20% back squat
2 – 25m Crossbody KB Carries (Use heavy KB by your side, and a lighter one packed to the chest. Make sure to switch sides)

*Rest 30-45s inbetween rounds

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.