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  • Writer's pictureJohn Fadel

Friday Mix circuit

Mobility

30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross


Deadlift:

every 1:30x6

Start light.

6 Sets:

Set 1: 10 DL @ 40%

Set 2: 8 DL @ 60%

Set 3: 6 DL @ 75%

Set 4: 10 DL @ 60%

Set 5: 8 DL @ 70%

Set 6: 6 DL @ 80%


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 RDL RPE 8

  2. Bikes

  3. wallballs 20/14

  4. Hollow core DB crosses 15/10

  5. BB rig push press

  6. sleds push/pull 4-5/3plates

  7. DB single arm hang clean and press

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.

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