Beyul Training

WHITEBOARD – 25 September 2018

Posted by beyultraining on September 25, 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 4-5 sets of 3. Pause on all first reps.

This should be a true 3rm if you feel good.

Workout:

5 Rounds:
200m Row
12 Double KB Romanian Deadlifts
1 Rope Climb

*REst 45s and repeat

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.