Wednesday, January 17

Week 17 Day 3

Today’s focus: The pull ups. Full range of motion, squeeze the back muscles.

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 55% of your one rep max BACK SQUAT

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

Minutes 26:               4 sets of 4 reps at 55% every 4:00. Focus on speed and power upwards.

Minutes 30:               Warm up to 90% of one rep max PULL UP

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

Minutes 43:               5 sets of 3 reps at 90% every 2:30

Minutes 47:               Warm up to 70% of one rep max SHOULDER PRESS

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

Minutes 53:               3 sets of 8 reps at 70% every 2:00

Leave the gym

Jordan Eldridge