06.19.20 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 5

Repeat day 1:

- 3 sets of 15 pause squats with one or two dumbbells

Record any observations you’ve made this week about your hips and chest in your squat

(Full Gym) – Day 5

Repeat day 1:

- 3 sets of 15 pause back squats with a lightweight barbell

Record any observations you’ve made this week about your hips and chest in your squat

WORKOUT



(Essentials)

Complete the following:

- Medium run (~5 min)

- 200 double unders (large volume)

- 8 x 10m forward/10m back bear crawl (large volume)

- 24 dumbbell snatches (heavy weight)

(Full Gym)

Complete the following:

- Medium run (~5 min)

- 200 double unders (large volume)

- 8 x 10m forward/10m back bear crawl (large volume)

- 24 barbell snatches (heavy weight)

Goal RPE: 5-7

Suggested timecap: 22 minutes

REFLECTION: TILL LATER



Homework - If you think it will benefit your life, find an opportunity over the weekend to DO WORK towards the thing that you’ve been putting off till later.

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