Beyul Training

WHITEBOARD – 30 Octover 2017

Posted by beyultraining on October 30, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 7
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: 10 rep max. This should be close to, if not, a true 10rm. -10-15% less for 1-2 sets

Conditioning:

14 Minute AMRAP:

30c Row

1 Bear Crawl

12 Walking Lunge w/ weight overhead (1 DB – Hold on one arm for 1/2 reps then switch: DB = 10% max 1 rep back squat)

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