Beyul Training

WHITEBOARD – 17 July 2017

Posted by beyultraining on July 17, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 2 sets of 5
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 2 sets of 3
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Front Squat: 5×3 sets at 20% less than your top set of 6 last week. Should be around a 70% effort.

Conditioning:

8x:
200m Run
7 Hang DB Clean to Squats (DBs = 10% max back squat)

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