Beyul Training

WHITEBOARD – 10 April 2018

Posted by beyultraining on April 10, 2018 · Leave a Comment 

Warm-up:

A1. McGill Side Plank: 4 sets of 12s each side
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Push-ups: 4 sets of 8
B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs

Strength:

C. DB Bench Press: Crisp 3rm of the day. Deload 10-15% and hit for 6 sets of 3

This should be 5-10lbs heavier than last week. Also, you have one more week to go up.

Workout:

8 Rounds of:
1 – 25m Sled Push (1/2 BW)
5 – Deadhang Chin-ups (Weighted if you want)

*Rest 45s and repeat for 8 rounds

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.