Beyul Training

WHITEBOARD – 25 September 2017

Posted by beyultraining on September 25, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 4 sets of 6
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 4 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: 3rm*, with 2-3s pause on first rep. 10-15% less and 2-3 sets of 3.

*Should be a little more than last week, if you feel good. Next week we will peak.

Conditioning:

4 Rounds of:

1a. 25m Sled Push (1/2BW)

1b. 2 Sets of:

15 Kettlebell Swings (Chest: 25% BW pr 10% deadlift)
5e Side Single Arm Reverse Lunges (Hold KB at the side of the leg that stays forward)

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