Beyul Training

WHITEBOARD – 11 September 2017

Posted by beyultraining on September 11, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 6
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 3 sets of 5
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Front Squat: 4 sets of 5 @ 65% 1 rep max

Conditioning:

4 Rounds of:

1a. 200m Row

1b. 2 sets of:

10 Ass Marches (Death March: 5e – Each DB = 10% max deadlift)
8 Single Arm Clean to Presses (DB & 4e arm – same weight as Ass March)

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 effor