07.30.20 WORKOUT

Updated: Jul 27

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

WORKOUT


(Essentials)

Complete 7 cycles:

- Short run (~1 min)

- 20 DB Thruster (medium weight, medium volume)

(Full Gym)

Complete 7 cycles:

- 14 calorie row (~1 min)

- 20 wallballs (medium volume)

Goal RPE: 6-8

Suggested timecap: 18 minutes


MOVEMENT FOCUS: GRIP

(Essentials and Full Gym) – Day 4

8 cycles:

- :20 hang from the bar

- :10 fire build

- :20 two-dumbbell hang cleans

- :10 fire build

Take note of how well you’re able to hold onto the bar and the dumbbells and when you start to lose your grip.

REFLECTION: THE “GOOD ENOUGH” LINE

Is your current “good enough” line where you think it should be? Are you happy with it as is, or do you think it should be higher, or lower?

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