Beyul Training

WHITEBOARD – 20 November 2018

Posted by beyultraining on November 21, 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 (True 5rm), deload 15-20% and hit for 3 sets of 6

Workout: 

7 Rounds:

10 Single Arm KB Swings (Each Side)
5 Each side KB Clean to Push Press
5 KB Halos (Each Side)

*Rest 20s & 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.