Beyul Training

WHITEBOARD – 05 June 2017

Posted by beyultraining on June 5, 2017 · Leave a Comment 

Warm-up/Strength:

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

B1. Straight Bar Dips: 4 sets of 5
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Rear Foot Elevated Split Squat: 5 sets of 5 – DBs

For the split squat, pick a weight you can handle and feel like you could do 10-15 lbs more.

Conditioning:

3 Rounds of:
A1. 500m Row

A2. 2 Sets of:
8 DB Bent Rows (10% deadlift)
50m Farmer’s Carry (DBs – each = 25% max deadlift)
20s Planche or Plank Hold

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