Beyul Training

WHITEBOARD – 23 January 2017

Posted by beyultraining on January 23, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Tuck-Up: 3 sets of 8*
A2. Stiff Legged Windmill – 5 Reps each side

B1. Parallette Push-ups: 3 sets of 8
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:

For time: 

1000m Row

7 Sets of:
12 Goblet Swuats (Weight = 15% max back squat)
1 Crab Walk lap

1000m Row

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.