07.24.20 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) – Review Day

Repeat 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. Record any observations you’ve made about your overhead press over the week.

(Full Gym) – Review Day

Repeat Day 1:

Build up to a heavy barbell overhead press for the day

Record what weight you were able to accomplish. Record any observations you’ve made about your overhead press over the week.

WORKOUT


(Essentials and Full Gym)

Complete 3 cycles:

- Short run (~ 1 min)

- 3 barbell or dumbbell squat cleans (heavy weight, light volume)

- 12 pushups (light volume)

Goal RPE: 8-10

Suggested timecap: 9 minutes

REFLECTION: LIFE IS AWESOME


Homework – Find an opportunity this weekend to experience even more of that awesomeness in your life.

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