07.06.20 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: PULLUP STRENGTH


(Essentials and Full Gym) – Day 1

Pullup Test:

- Hang from a pullup bar and pull up, observing how high you’re able to pull your body. Test may be done with bands or with one or two feet on a chair behind you. You may also go for max pullups if you can successfully do a pullup.

Pullup Negative Test:

- Start with your chin above the bar and lower yourself down as slowly as possible. Record the time that it takes.

WORKOUT


(Essentials and Full Gym)

Complete the following:

- Short run (~2 min)

- 10 pushups (light volume)

- 10 wallballs or jump squats (light volume)

- Short run (~2 min)

- 20 pushups (increase volume)

- 20 wallballs or jump squats (increase volume)

- Short run (~2 min)

- 30 pushups (increase volume)

- 30 wallballs (increase volume)

- Short run (~2 min)

- 40 pushups (increase volume)

- 40 wallballs or jump squats (increase volume)

Goal RPE: 5-7

Suggested timecap: 20 minutes

REFLECTION: OPTIMISTIC ENDURANCE


Turn in Homework - Did you DO WORK on your optimistic endurance this weekend?

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