WHITEBOARD- 27 August 2017
Movement Prep:
A1. 3 sets of 5e: Box Jumps (Step Down)
A2. 3x10s each Side: Bent Leg Side Plank
Strength/Power:
Front Squat: Build to a set of 3. Deload 15% and hit for 5×3. Should be 5-10lbs heavier than last week and be close to a true 3rm.
Workout:
8 Rounds:
5 DB hang clean to push press
10 DB Reverse Lunges
30s DB Rack Hold
Cool-down:
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.
Beyul Training 