Beyul Training

WHITEBOARD – 11 December 2017

Posted by beyultraining on December 11, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 10
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: Crisp 5rm, a little or around your 8rm MAX from last cycle.  Deload 10-15% and hit 3 sets of 5

Conditioning:

5 Sets of: 

250m Row

2 sets of:
8 Deck Squats
12 Kettlebell Swings

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