Wednesday, December 27

Week 14 Day 3

Today’s focus: Power and speed. Feel your positions in the squat, correct if needed, and use speed when squatting up.

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

Minutes 7:                 Mobilize today’s primary muscles (leg, upper back, shoulder)

Minutes 10:               Warm up to 50% of your one rep max BACK SQUAT

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

Minutes 22:               3 sets of 3 reps at 50% every 4:00. Focus on speed and power upwards.

Minutes 26:               Warm up to 85% of one rep max PULL UP

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

Minutes 41:               6 sets of 4 reps at 85% every 2:30

Minutes 45:               Warm up to 60% of one rep max SHOULDER PRESS

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

Minutes 53:               4 sets of 12 reps at 60% every 2:00

Leave the gym

Jordan Eldridge