Beyul Training

WHITEBOARD – 14 November 2018

Posted by beyultraining on November 14, 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: Build to a 5 rep max (5-10lbs heavier than last week), deload 15-20% and hit for 4 sets of 6

Workout: 

6 Rounds:

20 Rope Whips
5 Each side offset KB deadlifts (70/50)
10 KB Swings

*Rest 60s 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.