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  • Writer's pictureJohn Fadel

Friday Deadlifts and circuit

Mobility :as you enter the gym

30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross


Deadlift:

every 1:30x6

Start light. Build to a heavy 3 Rep

6 Sets:

Set 1: 8 DL @ 30%

Set 2: 6 DL @ 40%

Set 3: 4 DL @ 60%

Set 4: 3 DL

Set 5: 3 DL

Set 6: 3 DL


Friday Circuit: 36min

full body burner

35:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.

Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Sleds push pull

  2. BB sumo upright rows RPE 8

  3. wallballs 20/14

  4. Hollow core DB crosses 15/10

  5. BB rig push press

  6. DB Outside farmer carry OH carry 50/35

  7. Single KB squat cleans

Stimulus:

Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.


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