top of page
Search
  • Writer's pictureJohn Fadel

Friday mix

Updated: May 18, 2023

20s Handstand Hold or box

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

Push Press

Inbetween each set Banded squat shuffle 20 total.


First set should be a warm up. Then start to build to hit the RPE stimulus.

-18 min

2:30 Emom x 7 Sets:

Set 1: 8 Reps @ RPE 5 50%

Set 2: 8 Rep

Set 3: 6 Rep

Set 4: 6 Reps @RPE 7-8 70%

Set 5: 4 Rep

Set 6: 4 Rep 80%

Set 7: amrap (drop 15%)


Section 2 -12 min:

2:30 Emom × 5 Sets:

20 walking Lunges w/ DB's 40-50/25-30lbs

10 clean and press w/DB

12 laying down leg lifts


Section 3 -8 min cap:

3 Rounds

10 pull-ups

1:00 Sprints Or 20yrd sprints outside.

Rest :30 sec

73 views1 comment

Recent Posts

See All

Thursday PVF: Dream House “sculpting”

Back Squats Set 1: 8 Back Squats @ 58% Set 2: 6 Back Squats @ 67% Set 3: 4 Back Squats @ 76% Set 4: 8 Back Squats @ 61% Set 5: 6 Back Squats @ 70% Set 6: 4 Back Squats @ 79% *every 2 min Dreamhouse" 2

Thursday PVX: Juggling act

Back Squats Set 1: 8 Back Squats @ 58% Set 2: 6 Back Squats @ 67% Set 3: 4 Back Squats @ 76% Set 4: 8 Back Squats @ 61% Set 5: 6 Back Squats @ 70% Set 6: 4 Back Squats @ 79% *every 2 min "Juggling Act

Wednesday PVX & Partner Option: Lowe’s

WORKOUT Bench Press On the 2:00 x 6 Sets: 8 Bench Press ‍ Start First Set at 40% & Build ‍ "Lowes" AMRAP 10: 4-8-12-16... Kettlebell or Dumbell Goblet Lunges DB Hang Snatches option: Kettlebell Swings

bottom of page