Beyul Training

WHITEBOARD – 12 November 2018

Posted by beyultraining on November 12, 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:

Back Squat: Build up to a 5rm back squat (with 1-2 reps left in the tank), deload 10-15% and hit for 4 sets of 5

Workout:

6 Rounds of: 

250m Row
10 DB Step-ups
10 DB Stiff Legged Deadlifts

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.