06.17.20 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 3

3 sets:

- 8 glute bridges

- 5 tempo air squats

Take note in the air squats 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 3

3 sets:

- 8 glute bridges

- 5 barbell pause squats (5 second pause/medium weight)

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

WORKOUT


(Essentials)

Complete 2 cycles:

- Medium run (~5 min)

- 12 dumbbell squat cleans (medium-heavy weight)

- 9 dumbbell push jerk (medium-heavy weight)

(Full Gym)

Complete 2 cycles:

- Medium run (~5 min)

- 12 barbell squat cleans (medium-heavy weight)

- 9 barbell push jerks (medium-heavy weight)

Goal RPE: 6-8

Suggested timecap: 20 min.

REFLECTION: TILL LATER



Why do you think you have put this thing off?

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