WHITEBOARD -6 March 2017
Warm-up/Strength:
A1. Straddle-Up: 4 sets of 5
A2. Stiff Legged Windmill – 5 Reps each side
B1. Straight Bar Dips: 4 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 5% heavier than last week, then 4 sets of 5 at 10% less
*Straddle-up to be performed much slower than video sample.
Workout:
4 Rounds of:
12 DB Thrusters
250m Row
*DBs = 25% max press
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
Beyul Training 