052520 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: DORSIFLEXION



(Essentials and Full Gym) - Day 1


Wall Test

- Place the toe of one foot against a wall and see how close to the wall you can get your knee


Pistol Test

- Hold yourself in a one-legged squat position using a chair or similar, and release your hands to see if you can maintain the position


Record your results below.


WORKOUT



(Essentials)

As many cycles as possible in 8 minutes:

- 10 dumbbell deadlifts (medium weight)

- 8 dumbbell hang cleans (medium weight)

- 6 dumbbell push jerks (medium weight)


(Full Gym)

As many cycles as possible in 8 minutes:

- 10 barbell deadlifts (medium weight)

- 8 barbell hang cleans (medium weight)

- 6 barbell push jerks (medium weight)


Goal RPE - 8-10


**Record your score below


OR...


(Essentials and Full Gym)

MURPH

Complete one cycle:

- Run 1 mile

- 100 pullups

- 200 pushups

- 300 air squats

- Run 1 mile


Goal RPE - 5-7


**Record your score below


REFLECTION: QUARANTINE LESSONS



Turn in Homework - What action did 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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