Beyul Training

WHITEBOARD – 08 December 2016

Posted by beyultraining on December 8, 2016 · 1 Comment 

Strength:

A1.Elbow Side Plank Twist: 4×10 reps

A2.Standing Oblique Side Bend: 5r each side

B. Clean Pull + Clean Wave;

2+1 – 72.5% , 77.5, 82.5

1+1 –  77.5, 82.5, 87.5

0+1 – 82.5, 87.5%, 92.5

*Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the column, and then move to the next (2+1 [70%], 1+1 [75%], 0+1 [80%], 2+1 [75%], etc.)
Workout:

For time:

5, 10, 15, 20, 15, 10, 5 Burpees

5 dumbbell thrusters (DB = 50% max press)