07.10.20 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 5

Repeat 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. Record any observations you’ve made about your pullup strength throughout the week.

Pullup Negative Test:

- Start with your chin above the bar and lower yourself down as slowly as possible. Record the time that it takes. Record any observations you’ve made about your pullup strength throughout the week.

WORKOUT


(Essentials and Full Gym)

Complete in 10 minutes:

- Medium run (~5 min)

- Max snatches in the remaining time (light weight)

Goal RPE: 7-9

REFLECTION: PUZZLE PIECES


Homework – Over the weekend find an opportunity to either start to acquire that missing puzzle piece, or to accept that your life can be complete without that piece.

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