Beyul Training

Warm-up:

A1. Bulgarian Row: 4 sets of 5
A2. KB Halo – 5 Rotations each way

Strength:

C1. Power Cleans Waves (3,2,1)x2– Start at ~75% your max (3 reps), increase weight as you go up the wave (3,2,1 reps). Then do a second wave starting at 3 reps again. Increase the weight through the second wave if the first went well.

Try to bump up from last week.

Workout:

Complete 6 rounds of:
25m Sled Drag (1/4BW)
12 Back Extensions
25m Double DB Overhead Carry (Each DB ~20% max barbell press)

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