Beyul Training

WHITEBOARD – 05 December 2019

Posted by beyultraining on December 5, 2019 · Leave a Comment 

A1. Cossack Squat (DB or KB held to chest) – 5 sets of 5e
A2. Suitcase Deadlift (4) to Carry (25ft): 5 sets of 1 on each side.
A3. Box Jumps: 4 sets of 4

B1. Trap Bar Deadlift – Build to an easy 2rm (~2-3 reps left in the tank), deload to 90% and hit for 6 more sets of 2

Workout:

4 rounds: 

45s Bike
15s Transition/Rest

45s Stir-the-pot or Plank Hold https://www.youtube.com/watch?v=WLusyHil_C0
15s Transition/Rest

45s Bike
15s Transition/Rest

45s Windmills https://www.youtube.com/watch?v=TWJh070-7Tk&t=181s
15s Transition/Rest

45s Bike
15s Transition/Rest

45s Heavy Medball Bear Hug Hold (~30-50lbs)
15s Transition/Rest

*Reach round switch which side you do your windmills on.

**All work should be done at a light intensity (~60-70% effort)