Beyul Training

WHITEBOARD – 18 September 2018

Posted by beyultraining on September 18, 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 3rm with a pause on the first rep. Deload 10% and hit for 5-6 sets of 3. Pause on all first reps. Peak should be 5-10lbs more than last week if you feel good.

Workout:

6 Rounds:
10 DB Death March (5e side – DBs = ~10% barbell deadlift)
5 Chin-ups
1 Turkish Get-up – Each side & pick your weight

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.