Beyul Training

WHITEBOARD – 27 February 2017

Posted by beyultraining on February 27, 2017 · Leave a Comment 

Warm-up/Strength:

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

B1. Straight Bar Dips: 3 sets of 4
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: 1 set of 8 – At your heaviest set of 10 from 14FEB, then 6 sets of 5 at 10% less

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

Workout:

6 Rounds of:

5 Dumbbell Snatches (Each side, ~20% max press)
50 Doubleunders
1 Wall Walk-Ups (3 second pause at top)

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