052920 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 5


Repeat Day 1 - Wall Test and Pistol Test

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

- 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 any new observations you have made this week about your ankles.


WORKOUT



(Essentials)

For max reps in 22 minutes:

- Long run (~12 min)

- Max dumbbell clean & jerks (heavy weight)


(Full Gym)

For max reps in 22 minutes:

- Long run (~12 min)

- Max barbell clean & jerks (heavy weight)


Goal RPE - 5-7


**Record your standards and weight below


REFLECTION: LAUGH OUT LOUD



Homework - Do something to make someone else laugh, or find a way to get some laughs in your life over the weekend.


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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