Beyul Training

WHITEBOARD – 01 May 2017

Posted by beyultraining on May 1, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 4 sets of 15
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 4 sets of 8
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Barbell Bench Press: 3 rep max for the day, 5% less 1x3reps, 10% less 2x3reps.

Try and hit 5-10lbs more than last week. Know that you will be asked to do the same thing next week, and try to peak for that.

Conditioning:

12 Minute AMRAP:
5 Goblet Squats (DB=1/2 BW)

50m Farmer’s Carry – (DBs=25% max squat)

8 Weighted 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