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  • Writer's pictureJohn Fadel
    • Apr 27
    • 1 min read

Friday mix

Mobility

30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross


Jerk/Push Press: 10min time cap!!

build to a heavy set of 5 strength or 10 for lean muscle mass.

  • From the rack

  • Must be unbroken

  • Arms fully extended

every 1:30x7

Start light and build each set. To find heavy set of 5 or 10.



Friday Circuit: 35min

Timer 8.3 full body burner

40:20

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. BB squat cleans 115/65

  2. Gorilla Rows

  3. banded squat side step to squat jump

  4. Hollow core plate OH extension

  5. BB OH Lunges rig RPE 7

  6. 3 levels of ladder runs/outside

  7. KB swings 50/35

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.

2.

4.


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