Beyul Training

WHITEBOARD – 17 April 2018

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

Warm-up:

A1. McGill Side Plank: 3 sets of 15s each side
A2. Stiff Legged Windmill – 5 Reps each side

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

Strength:

C. DB Bench Press: 3 rep max, with 4 sets of 3 deload (15%)

Next week will be a deload, so this is the heaviest it will get.

Workout:

8 Rounds of:
10 Kettlebell Swings
10 Wallballs

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.