Beyul Training

WHITEBOARD – 13 November 2017

Posted by beyultraining on November 13, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 6
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: Build up to a 8rm max for the day inbetween 72.5-77.5% your 1 rep max. Take 10-15% off and hit for 2-3 more sets of 8

Conditioning:

2 Sets of:

3 Minutes of:
Bear Crawl: 1
Toes-to-Bar: 8

3 Minutes of:
Rope Whip: 30
Kettlebell Swing (70/55): 15

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