06.15.20 WORKOUT

WARMUP

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

Part A VIDEO TUTORIAL

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees

Part B VIDEO TUTORIAL

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause

MOVEMENT FOCUS: UPRIGHT SQUAT



(Essentials) – Day 1

3 sets:

- 15 pause squats with one or two dumbbells

Take note of how well you’re able to keep your chest up, and of if/when your hips start rising before your chest

(Full Gym) – Day 1

3 sets:

- 15 pause back squats with a lightweight barbell

Take note of how well you’re able to keep your chest up, and of if/when your hips start coming up before your chest

WORKOUT



(Essentials)

Complete 5 cycles:

- 6 two-dumbbell clean and jerks (heavy weight)

- 20 pushups (medium volume)

(Full Gym)

Complete 5 cycles:

- 6 barbell clean and jerks (heavy weight)

- 20 pushups (medium volume)

Goal RPE: 6-8

Suggested timecap: 15 minutes

REFLECTION: SELLING YOURSELF SHORT



Turn in Homework – Did you take the opportunity this weekend to expose your true abilities in the area that you tend to sell yourself short in?

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