Beyul Training

WHITEBOARD – 27 March 2017

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

Warm-up/Strength:

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

B1. Ring Dips: 3 sets of 3
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: 1×5, 6×3 reps – Set of five should be around the same weight as your max set of eight last cycle. You will go up the next two weeks.  For the 6×3 deload 10% and keep weight throughout sets

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

Workout:

3 Rounds of:

A1. 2 Minute Bike 

A2. 4 Minute AMRAP: 

30 Double Rope Whips
2 Bear Walks
10 Goblet Step-Ups (KB or DB = 15% max back squat)

*Immediately after the 3 rounds are done, cool down with a 4 minute bike ride.

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