Beyul Training

WHITEBOARD – 19 November 2018

Posted by beyultraining on November 19, 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 (True 5rm), deload 15% and hit for 3 more sets of 5

Workout:

10 Rounds of: 

6 – 25lb Overhead Medball throw
6 – 25lb Medball Slam
30s Plank 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.