Beyul Training

WHITEBOARD – 13 March 2017

Posted by beyultraining on March 13, 2017 · Leave a Comment 

Warm-up/Strength:

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

B1. Straight Bar Dips: 5 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 3 sets of 5 at 10% less

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

Workout:

5 Rounds of:

A1. 2 Minutes of:
5 Goblet Squats w/ 2 second pause at bottom
12 KB Swings
5 Strict Burpees (Push-up + Burpee)

A2. 30s Rest 

*KB = 15% max squat

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