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  • 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%

Modifications:

- Reduce Percentage 

- Sub Dumbbell(s)


Friday Circuit: 30min

Timer 8.3 full body burner

35:20

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

Stimulus:

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.

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