Beyul Training

WHITEBOARD – 12 June 2017

Posted by beyultraining on June 12, 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: 5 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: 6 sets of 4 each – DBs

For the split squat, pick a weight slightly higher than last week’s 5×5

Conditioning:

3 Rounds of:

A1. 2 Sets of:
25m Sled Drag (1/2 BW)
6 Kettlebell Deadlifts (30% max dead)
25m Suitcase Carry (Same weight as deadlifts, 1 arm. Switch arms each round)

A2. 500m Row

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