Beyul Training

WHITEBOARD – 27 September 2016

Posted by beyultraining on September 27, 2016 · 1 Comment 

Strength:

A1. Bent Hollow Hold: 4 sets of 36s*

A2. Cat-Cow: 10

B. Bench Press (Dumbell): 3 sets of 8– ~75% 1 rep max or 35% barbell max

Workout:

8 Rounds of: 1 Minute Work / 30s Rest:

8 Goblet Squats

10 Full Extension

6 Bent KB Rows

Plank Hold to Finish Rounds

*Use 1 KB for all movements except the plank. KB should be ~15% max deadlift.

Cooldown:

Shoulder Extension Walks: 4 sets of 6

*If you feel these in your bicep, try going with a wider grip at first. Remember, mobility work should NOT be a max effort. It should be mildly uncomfortable. This movement should not pull in the bicep insertion.