Beyul Training

WHITEBOARD – 25 October 2018

Posted by beyultraining on October 25, 2018 · Leave a Comment 

Warm-up:

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

Strength:

C1. Block Power Cleans (Above Knee): Build up to a crisp 2 rep max, deload to 80% and hit for 3 sets of 3

Workout:

Complete 6 rounds of:

100m Sprint
Walk 100m

*Sprint to Walk ration should be ~1:4-5

**Don’t be an idiot and not warm up for the runs. Make sure you are sweaty and have done some dynamic work, mixed in with small sprint starts (~10-15m) to prepare for the runs.

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