Beyul Training

WHITEBOARD – 19 February 2015

Posted by beyultraining on February 19, 2015 · 1 Comment 

A1. Close Grip Bench Press: 5 sets of 1

*Grip should be shoulder distance, no further out.

**Escalate load between sets 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:

Complete:

Row 1000m
25 DU
Row 750m
50 DU
Row 500m
75 DU
Row 250m
100 DU