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09.07.20 WORKOUT



MOVEMENT FOCUS: PULLUP STRENGTH (Day 1)

Pullup Test:

- Max strict pullups. If unable to do a strict pullup, hang from a pullup bar and pull up, observing how high you’re able to pull your body. Test may be done with bands or with one or two feet on a chair behind you.

Pullup Negative Test:

- Start with your chin above the bar and lower yourself down as slowly as possible. Record the time that it takes.

WORKOUT

Repeat the cycle for 30 minutes:

- 5 squat cleans (heavy weight, light volume)

- 10 burpees over the bar or dumbbells (light volume)

- 50 jump ropes (light volume)

Goal RPE: 4-6 (*active rest day)

Movement Options: Clean, Burpee, Jump Rope

REFLECTION: FUTURE SELF

Turn in Homework – How did you do work over the weekend to apply the advice your future self would give?