Beyul Training

WHITEBOARD – 17 April 2017

Posted by beyultraining on April 17, 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 5
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: 3×5 reps at 80% of your max 5 rep from last week.

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

Conditioning:

12 Minute AMRAP:
200m Run
15 Wallballs
10 Unanchored Sit-ups

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