Beyul Training

WHITEBOARD – 10 April 2017

Posted by beyultraining on April 10, 2017 · Leave a Comment 

Warm-up/Strength:

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

B1. Ring Dips: 5 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, 4×3 reps – Build to a 5 rep max. Aim to be more than last week. Deload should be 10% max 5

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

Workout:

On the minute for 10 minutes:

15 Kettlebell Swings
10 Unanchored Sit-ups

*Rest remainder of minute. If you start to fail getting all the reps in within the minute take off 2-3 of each movement until you can keep the volume each round.

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