Beyul Training

WHITEBOARD – 26 August 2016

Posted by beyultraining on August 26, 2016 · Leave a Comment 

Strength:

A1. Elbow Side Plank Twist: 3×3 reps

A2. Standing Oblique Side Bend: 5r each side

B. Chin-up: 4 sets of 10

*You should be able to perform a max set of 15+ chin-ups if performing 4 sets of 10. If you have deadhangs, but less than 15, perform 3 sets of lesser volume. Each set would be able 3-5 reps under your max. If you do not have chin-ups, inverted rows are your movement.

Workout:

20m AMRAP:

200m Sandbag Carry (1/2 BW or 25% max back squat)

10 Full Extension KB Swings (25% max back squat – HEAVY)

15 Back Extensions (25/45lb plate)