top of page
  • Writer's pictureJohn Fadel

Friday Mix

Mobility (as you enter the gym) 5min

30s PVC pass throughs

30s Push-Up To Down Dog

30s Active Spiderman (each leg)

30s Active Twisted Cross (each side)

Grab Barbell

Power Snatches:

Technique warm up: 5-7min

With An Empty Barbell: 

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Snatch Grip Push Jerks (From Back Rack) 

3 Power Snatches

Every 1:30x5 - 8min

Start light. All sets should be touch and go.

5 Sets:

Set 1: 5 @ 40%

Set 2: 5 @ 60%

Set 3: 5 @ 65%

Set 4: 5 @ 70%

Set 5: Max @ 75%


- Reduce Percentage 

- Sub Dumbbell(s)

Friday Circuit: 30min

Timer 8.3 full body burner


1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

2min 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. Box single leg knee Drives

  2. BB Hang Snatch 95/65

  3.  Wall sit clam shells with bands

  4. Plate OH leg lifts

  5. BB Back squats with half rep RPE 7

  6. 40m Slam ball 2 over shoulders to sprint to boondocks curb and back outside keep slam balls on mats. (If someone wants the 100lb rogue sand bag it's in the back room)

  7. Kettlebell swings 53/35


Building Muscle: Pick weights to find failure point before 35 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 35 second mark. Faster tempo movements.

49 views0 comments

Recent Posts

See All

Friday PVX: T.U.P. HERO

Workout Front Squat Heavy Set of 20 12min ‍ * Look To Beat Attempt From 7/12/24 ‍ "T.U.P." [HERO] 15-12-9-6-3: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups ‍ Time Cap: 18 Minutes ‍ Ac

Thursday PVF: 50 rep sculpting

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min 50 rep Sculpting -50 reps per movement 4 min per movement *more than 1min left +10reps 1 min rest 1 set each DB bench incline press 50/30 KB/DB box

Thursday PVX: Hold Still

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min Workout "Hold Still" 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Hang Cleans option: Front Rack Reverse Lunges


bottom of page