Beyul Training

WHITEBOARD – 22 May 2018

Posted by beyultraining on May 23, 2018 · Leave a Comment 

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

Strength:

C. Barbell Bench Press: Build to an easier 8 rep max, then deload to 85% and hit for 2-3 sets of 8

Workout:

8 Rounds of:
150m Row
8 Ball Slams
8 Barbell Rows (~50% 1 rep max bench)

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.