Beyul Training

WHITEBOARD – 05 June 2018

Posted by beyultraining on June 5, 2018 · Leave a Comment 

A1. McGill Side Plank: 3 sets of 18s 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. Barbell Bench Press: Build to an 8 rep max* (5-10lbs heavier than last week), then deload to 85% and hit for 2-3 sets of 8

*This is the max 8 of the 4 week cycle. 

Workout:

5 Rounds of:
200m Run
16 Walking Lunges
6 Pull-ups

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.