Wednesday, January 3

Week 15 Day 3

Today’s focus: Dont arch back too much for the shoulder presses. Keep a tight core, stay solid.

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 26:               4 sets of 3 reps at 50% 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 38:               3 sets of 3 reps at 90% every 2:30

Minutes 42:               Warm up to 65% of one rep max SHOULDER PRESS

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

Minutes 48:               3 sets of 10 reps at 65% every 2:00

Leave the gym

 

Jordan Eldridge