Monday, December 25

Week 14 Day 1

Today’s focus: Warm up your shoulders well. Feel good for the presses and pull ups.

Minutes 0-3:              Get you heart rate up (aka warm up)

Minutes 7:                 Mobilize today’s primary muscles (legs, shoulders, upper back)

Minutes 12:               Warm up to 85% of your one rep max BACK SQUAT

https://www.youtube.com/watch?v=ultWZbUMPL8

Minutes 30:               6 sets of 4 reps at 85% every 3:00 min

Minutes 34:               Warm up to 85% of your one rep max SHOULDER PRESS

https://www.youtube.com/watch?v=xe19t2_6yis

Minutes 52:               6 sets of 4 reps at 85% every 3:00

Minutes 56:               Warm up to 60% of your one rep max PULL UP

https://www.youtube.com/watch?v=aAggnpPyR6E

Minutes 64:               4 sets of 12 reps a 60% every 2:00

Leave the gym

Jordan Eldridge