Beyul Training

WHITEBOARD – 09 January 2017

Posted by beyultraining on January 9, 2017 · 2 Comments 

Warm-up/Strength:

A1. Tuck-Up: 4 sets of 12*
A2. Stiff Legged Windmill – 5 Reps each side

B1. Parallette Push-ups: 4 sets of 10
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

*Tuck-up to be performed much slower than video sample.

*Also, take a look at How to do a proper push-up: Gymnasticbodies

Workout:

8 Rounds:
300m Row
10 Planked Wall Taps
10 Side-to-Side Squats
25s Bar Hang

Cooldown:

Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you due to mobility, start with a PVC bar with a light weight on it.  Do NOT go heavy on this. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be done at maximum effort.