052220 WORKOUT

WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible:


Part A VIDEO TUTORIAL: https://youtu.be/0_seK4LQGNQ

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees


Part B VIDEO TUTORIAL: https://youtu.be/9xp3A24XIXc

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause


MOVEMENT FOCUS: UPPER BACK



(Essentials) - Day 5


Repeat Day 1 - 3 sets:

- 15 dumbbell bent over rows

Record any new observations you have made this week about your shoulders or upper back.


(Full Gym) - Day 5


Repeat Day 1 - Max Barbell Snatch

- Build up to your heavy barbell muscle or power snatch for the day

Record any new observations you have made this week about your shoulders or upper back.


WORKOUT



(Essentials)

For total reps, in 21 minutes:

- Long run (~10 min)

- 60 pullups (large volume)

- Max dumbbell squat clean and jerks in remaining time (medium weight)


(Full Gym)

For total reps, in 21 minutes:

- Long run (~10 min)

- 60 pullups (large volume)

- Max barbell squat clean and jerks in remaining time (medium weight)


Goal RPE - 5-7


REFLECTION: QUARANTINE LESSONS



Homework - What action can you take over the weekend to intentionally incorporate the lessons that you have learned?


MAY CASHOUT

At anytime, seize the Opportunity to do 100 situps per day! If you do 3 times per week, that's 1200 situps in a month!


ENJOY!!!

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