top of page
Search
  • Writer's pictureJohn Fadel
    • Dec 30, 2022
    • 1 min read

Friday mix

Glute/Quad strength movement

-Deficit reverse Lunges

At the rig front foot elevated on on 45lb plate

keep weight mostly in front foot.

-Push through the front heel

-Slight Hinge forward

-EMOM 1:30

8 lunges 4 each leg

8 rounds building in weight.

Start light and find your max.


Section 2 -12 min:

2:30 Emom × 5 Sets:

15 squats w/ DB's 40-50/25-30lbs

10 bicep curls w/DB

10 OH extensions

30 Russian twists


Section 3 -10 min cap:

4 Rounds

15 pull ups

1:00 Sprints (edge of mats to the rig) track your sprints.

Rest :30 sec

46 views0 comments

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page