07.20.20 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: WEAK OVERHEAD PRESS


(Essentials) – Day 1

3 sets:

- 10-15 dumbbell overhead presses

Record how many at what weight you are able to accomplish. Take note of when your shoulders start getting weak and if your form starts slipping.

(Full Gym) – Day 1

Build up to a heavy barbell overhead press for the day

Record what weight you were able to accomplish.

WORKOUT


(Essentials and Full Gym)

Repeat the cycle for 15 minutes:

- Broad jump 100m (~2 min)

- 12 barbell or dumbbell sumo deadlift high pulls (medium weight, medium volume)

- 12 barbell or dumbbell push jerks (medium weight, medium volume)

Goal RPE: 6-8

REFLECTION: LOST BUT NOT FORGOTTEN


Homework – Did you take the opportunity to do something to honor the memory of the person that you have lost?

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