Beyul Training

WHITEBOARD – 17 September 2018

Posted by beyultraining on September 17, 2018 · Leave a Comment 

Movement Prep:

A1. 3 sets of 5e: Box Jumps (Step Down)

A2. 3x10s each Side: Bent Leg Side Plank

Strength/Power:

Front Squat: 3 Rep max, with a pause on first rep. Deload 10% and hit for 5 sets of 3, pause on all first reps. If you feel good, the top set should be more than last week.

Workout:

4 Sets:

2x:
150m Row
5e Side Cossack Squats (DB held at chest, ~10% max barbell squat)

*Rest 60s & repeat

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.