Beyul Training

WHITEBOARD – 06 November 2017

Posted by beyultraining on November 6, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 4
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: 3 sets of 10 at 65% 1 rep max or 80% or your top 10 rep max from last week.

Conditioning:

12 Minute AMRAP:

12 Air Squats

4 Chin-ups

8 Sit-ups

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