Beyul Training

WHITEBOARD – 20 November 2017

Posted by beyultraining on November 20, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 8
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: Build up to a 8rm max for the day, 5-15lbs heavier than last week. Take 10-15% off and hit for 3-4 more sets of 8

Conditioning:

12 Minute AMRAP:
150m Row
20 Ketttlebell Swing (55/35)
6 Pause Goblet Squat (3 Second Pause – Use same KB as swing)

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