Beyul Training

WHITEBOARD – 28 August 2018

Posted by beyultraining on August 29, 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: 3 rep max for the day (5-10lbs heavier than last week). Deload to 85% and hit for 5 sets of 3. This should be or close to a true 3rm.

Workout:

5 Rounds:
200m Row
1 Rope Climb
25m Sled Backwards Drag (Face towards sled & back towards direction you are going)

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.