Beyul Training

WHITEBOARD – 30 January 2016

Posted by beyultraining on January 30, 2017 · 1 Comment 

Warm-up/Strength:

A1. Tuck-Up: 3 sets of 15*
A2. Stiff Legged Windmill – 5 Reps each side

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

C1. Strict Dumbbell Bench Press: Build to a set of 10, deload to 85-90% and hit for 6 sets of 5 ***

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

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

***The max set shouldn’t be a true max. You should have 2-3 reps in you, as we will build to a true 10 rep max in the next 4 week block.

Workout:

5 Rounds of: 

3 Minute AMRAP: 
10 Deck Squats
10 Plank Wall Taps
10 Kettlebell Deadlifts (100/75lb)

*Rest 1 minute and repeat

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.