Beyul Training

WHITEBOARD – 12 February 2015

Posted by beyultraining on February 12, 2015 · 2 Comments 

A1. Close Grip Bench Press: 5 sets of 2, then 3 sets of 1

*Grip should be shoulder distance, no further out.

**Keep load the same or slightly under that of last weeks sets of 2. Then hit three singles a bit higher, escalating up if you feel good.

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 12s

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

Then:

3 Rounds of:

Row;

60s Row

*Rest 45s

50s Row

*Rest 30s

40s Row

*Rest 15s

30s Row

*Rest 90s & Repeat

**Post total Meters