Beyul Training

WHITEBOARD – 07 August 2017

Posted by beyultraining on August 7, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 10
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 3 sets of 8
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 max set of 2. Deload 15% and hit for 5 sets of 2.

This is the peak, so you should be reaching for a max if you are healthy and the weights feel good.

Conditioning:

2 sets of: 

5x:
15 Double Unders
5 Burpees

Then:

5x:
15 Kettlebell Swings (Chest)
5 Toes-to-bar

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