Beyul Training

WHITEBOARD – 02 July 2018

Posted by beyultraining on July 3, 2018 · Leave a Comment 

Strength:

A1. Elevated Plyometric Push-up: 3 sets of 5
A2. Overhead Medicine Ball Throw: 3 sets of 5

B. Barbell Bench Press: Work up to a 5 rep max (5-10lbs heavier than last week’s 5), deload 15% and hit for 4 more sets of 5*

*Again, if you hit sets of 5 working up within your deload % these count as your working sets. It is up to you if you want to hit your volume work before the max or after.

Workout:

12 minute AMRAP:
200m Row
1 Rope Climb
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.