Beyul Training

WHITEBOARD – 23 October 2017

Posted by beyultraining on October 23, 2017 · Leave a Comment 

Warm-up/Strength:

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

C1. Back Squat:10 rep max for the day (10-20lbs more than last week – with next week being a peak). Deload 10-15% and hit 2-3 sets of 10.

Conditioning:

12 Minute AMRAP

12 Wallballs

100m Run

1 Bear Crawl

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