Monday, January 8

Week 16 Day 1

Today’s focus: Warm up well, lift well. Focus on power and efficiency today.

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 90% of your one rep max BACK SQUAT

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

Minutes 24:               4 sets of 3 reps at 90% every 3:00 min

Minutes 28:               Warm up to 90% of your one rep max SHOULDER PRESS

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

Minutes 40:               4 sets of 3 reps at 90% every 3:00

Minutes 44:               Warm up to 65% of your one rep max PULL UP

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

Minutes 52:               4 sets of 10 reps a 65% every 2:00

Leave the gym

Jordan Eldridge