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  • Writer's pictureJohn Fadel
    • Nov 24, 2022
    • 1 min read

Friday mix

Back Squat.

EMOMx8 1:30. (Building)

Adding weight each round build to heavy 4 reps- RPE9


Ex.

Round/Reps

1-2, 8reps

3-4, 6reps

5-6, 4reps

7-8, 4reps

*Build each round

*You can pair up here

*Starting weight: moderate RPE 6


Strength Circuit

35:20 3 sets 2 laps

1. BB Bentover rows 135/85

2. DB Bulgarian split squats 35/25

3. DB Bench Arnold Press 40/25

4. Fire hydrants

5. oblique side plank crunches

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat