Beyul Training

WHITEBOARD – 31 July 2017

Posted by beyultraining on July 31, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 4 sets of 8
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 4 sets of 6
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Front Squat: Work up to a crisp set of 2. Deload 15% and hit for 4 sets of 2. Should be 10-15lbs heavier than last week, if you feel good. Next week it will be asked of you to go up just a bit more again.

Conditioning:

2 sets of: 

3x:
25m Sled Push (1/2 BW)
*Rest 30s and Repeat

Then:

3x:
8 DB Ass Marches (Each side)
12 Unanchored sit-ups

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