Beyul Training

WHITEBOARD – 26 June 2017

Posted by beyultraining on June 26, 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 2
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Front Squat: 6rm, 10-15% less for 3 sets of 6

*The front squat max set (6rm), shouldn’t be a true max. It should be crisp, and with the mindset that you could creep this up next week, and then the week after that.

Conditioning:

6 Rounds of:
200m Run
10 DB Romanian Deadlifts
20s Plank/Planche Hold (Hold onto DBs)

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