Beyul Training

WHITEBOARD – 08 May 2017

Posted by beyultraining on May 8, 2017 · Leave a Comment 

Warm-up/Strength:

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

B1. Ring Dips: 5 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 to hit a new max. If you are feeling good and built up appropriately this should be higher than the last two weeks.

Conditioning:

5 Rounds of :
200m Run

10 DB Hack Squats

10 DB Power Cleans (High Hang)

50m Farmer’s Carry

*DBs = 10% max squat for squats and cleans. For Carry use 20%

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