top of page
Search
  • Writer's pictureJohn Fadel

Friday Mix

Warm up

10 Push-Ups

10 Empty Barbell incline Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 2-3 to 60-70%


Incline chest press

8 sets of 7-8 reps per set only 30sec in between each set!

Starting weight 60-70% 1RM

Goal is to keep the same weight for all sets.

First few rounds will be easy, the short rest will make it taxing on the chest in the latter rounds.

Score: what weight you used.


"Open Workout 22.3"

For Time:

21 Pull-Ups option TTB

42 Double-Unders

21 Thrusters (95 / 65 lb )

18 Chest-To-Bar Pull-Ups option pull ups

36 Double-Unders

18 Thrusters (115 / 75 lb )

15 Bar Muscle-Ups option pull ups

30 Double-Unders

15 Thrusters (135 / 85 lb )  


Time Cap: 15 Minutes

Score is Time and Weights of thrusters

96 views4 comments

Recent Posts

See All

Friday PVX: The swing of things

Workout Front Squat Set1-5 building to 90% Max Repetitions of Front Squats @ 90% ‍ * To Technical Failure ‍ "The Swing of Things" For Time: 42 Kettlebell Swings option: Hang DB Snatch 42/34 Calorie Bi

Thursday PVF: EMOM

EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 20 min Coaches (if needed take a 2 min break after the 3rd lap.

Thursday PVX: Upstream

Jerk Press Emom x12 3 push Jerks build up to a heavy 3 Workout "Upstream" 5 Rounds x AMRAP 4: 18 Toes to Bar 18 Burpees Over rower or BB Max Calorie Row ‍ Rest 4 Minutes Between Rounds Stimulus Hard e

4 comentários


Renn Thompson
03 de fev. de 2023

t

Time capped. Rx. 1 thruster @135 when time expired.

Curtir

Kenzie Barlow
Kenzie Barlow
03 de fev. de 2023

Incline bench

65 x 2, 55 x 4, 60x 2


13:35

kip pull-ups round 1, chest to bar kips round 2&3

Rx weight

Curtir

Brad Larsen
Brad Larsen
03 de fev. de 2023

Incline bench 165lbs 8x8


All pull-ups option

95/115/135 RX

14:17

Curtir

John Fadel
John Fadel
03 de fev. de 2023

155#

10thrusters @time

15:45RX

Curtir
bottom of page