top of page
Search
  • Writer's pictureJohn Fadel

6:30pm Barbell w/Steph

Strength Work

Emom x 10 min

Odd Min. 3 Front Squats ALL at 60-70%

(1/4 up in the bottom on each rep)

Even Min. 3 strict press Tempo (quick up 3 count lower) 60-70% of 1 rep

Barbell Drills

3 sets Building (stay light)

3 × 3 position 3ct Pause (3ct at each position below knee/above knee/power position) + 1 Split jerk after each set

-in between sets you'll complete

15 Scap/rear delt raises w/ DB's

Emom x 8

Building . start at 50-50% of 1 rep squat

clean

-2 squat cleans + 1 Split Jerk (must set each one) NO touch & go


41 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets

bottom of page