06.29.20 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: CHEST/ARMS


(Essentials and Full Gym) – Day 1

Pushup Test – 3 sets:

- 5-10 narrow hand pushups

- 5-10 wide hand pushups

Take note of which hand positioning is stronger for you. Strength in narrow position indicates stronger triceps and weaker chest, strength in wide position indicates opposite.

WORKOUT

(Essentials and Full Gym)

Repeat the cycle for 20 minutes:

- Short run (~2 min)

- 16 pushups (medium volume)

- 8 deadlifts (light weight)

- 6 hang power cleans (same weight)

Goal RPE: 5-7

REFLECTION: OPTIMISM


Turn in Homework – Did you DO WORK on something over the weekend you want to be more optimistic, realistic, or pessimistic about?

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