Beyul Training

WHITEBOARD – 18 September 2017

Posted by beyultraining on September 18, 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. Back Squat: Crisp 3rm, with 2-3s pause on first rep. 10-15% less and 3-4 sets of 3

*Work up to EASY 3RM (You have 2 more weeks to go up from here)

Conditioning:

2 Rounds of:

1a. Row: 4 sets of 30s on/15s Rest

1b. 3 Minute AMRAP:

10 Stiff Legged Deadlift (DBs: Held to side – Each = 10% deadlift)
10 DB Rows (5e side. When rowing the side not pulling stays down in a hang)
5 DB Hang Cleans

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