07.07.20 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) – Day 2

3 sets:

- 1-3 pullup negatives

- 10-20 dumbbell bent over rows

Take note of how long your negatives last and of when you start to lose strength on both movements.

(Full Gym) – Day 2

3 sets:

- 1-3 pullup negatives

- 10-20 ring rows

Take note of how long your negatives last and of when you start to lose strength on both movements.

WORKOUT


(Essentials)

Complete 10 cycles:

- 3 pullups (light volume)

- 5 dumbbell cleans (heavy weight, light volume)

- 7 burpees (light volume)

(Full Gym)

Complete 10 cycles:

- 3 bar muscle ups (light volume)

- 5 barbell cleans (heavy weight, light volume)

- 7 burpees (light volume)

Goal RPE: 5-7

Suggested timecap: 20 minutes

REFLECTION: PUZZLE PIECES


If you were a puzzle, are there any missing pieces that you wish you had?

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