Beyul Training

WHITEBOARD – 21 August 2017

Posted by beyultraining on August 21, 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 9

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

C1. Front Squat: 6 sets of 2: Pause on first rep of each set. 85% 1 rep max
Conditioning:

10 rounds of:

10 Weighted Cossack squats (5 each side)

20 Double-unders
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