Beyul Training

WHITEBOARD – 15 January 2015

Posted by beyultraining on January 14, 2015 · 2 Comments 

A1. Close Grip Bench Press: 3 Sets of 10

*Grip should be shoulder distance, no further out.

**If last week was easy bump the load up but if you struggled to finish the last reps keep it the same.

A2. Weighted Shoulder Dislocates: 3 sets of 10

*Superset these with the bench. Slow and very controlled! 5-10lbs for most. TRY for a closer grip as your progress

Then:

On the minute for 5 minutes:

*Kick up to a handstand. Perform 1 Handstand Push-up and then drive the hands into the ground making the body into a pencil. Hold for 10s

**If this is easy put hands up on a raised surface making the press a deficit.

Then:

Tabata Calorie Row: 

6 Intervals of a Row

*Rest 70s and repeat

**Post total Calories