Beyul Training

WHITEBOARD – 14 August 2018

Posted by beyultraining on August 23, 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 crisp 3 rep max for the day. Deload to 85% and hit for 5 sets of 3. For the top set you should have 2-3 reps left in the tank.

Workout:

5 Rounds:
20 Kettlebell Swings
1 Rope Climb
18 Reverse Lunges (BW & 9e Side)

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.