Beyul Training

WHITEBOARD – 05 February 2015

Posted by beyultraining on February 5, 2015 · 1 Comment 

A1. Close Grip Bench Press: 8 sets of 2

*Grip should be shoulder distance, no further out.

**Bump up load from last weeks sets of 3

A2. Weighted Shoulder Dislocates: 4 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 12s

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

Then:

Tabata Row (20s on, 10s off)

8 intervals

*Rest 120s

8 intervals

**Post total Meters