Beyul Training

WHITEBOARD – 09 October 2017

Posted by beyultraining on October 10, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 5
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: 6 sets of 4: 70% 1 rep max

Conditioning:

5 Rounds of:

30 Double-Unders

20 Kettlebell Swings (Chest)

8 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