Beyul Training

WHITEBOARD – 16 January 2018

Posted by beyultraining on January 16, 2018 · Leave a Comment 

Warm-up/Strength:

A1. Tuck-Up: 4 sets of 12
A2. Stiff Legged Windmill – 5 Reps each side

B1. Parallette Push-ups: 3 sets of 10
B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs

C. DB Bench Press: Build to a  10 rep max for the day (larger than last week), then deload 10-15% and hit 3 more sets of 10.

Workout:

14 Minute AMRAP:

200m Run

3 Handstand Wall Walk-ups

8 Inverted Rows

Cooldown:

Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you do to mobility start with a PVC bar with a light weight on it. DO NOT go heavy on this at first. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be a maximum effort.