Beyul Training

WHITEBOARD – 16 October 2017

Posted by beyultraining on October 16, 2017 · Leave a Comment 

Warm-up/Strength:

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

C1. Back Squat: Easy 10 rep max for the day (~70-75% 1 rep max). Deload 10-15% and hit 3-4 sets of 10.

Conditioning:

5 Rounds of:

20 Reverse Lunges (each DB = ~7.5% 1 rep max back squat)

2 Bear Crawl Laps

8 Oblique Side Plank Sit-ups:

https://www.youtube.com/watch?v=CMJA332bfs0

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