John 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
BB RDL RPE 8
Bikes
wallballs 20/14
Hollow core DB crosses 15/10
BB rig push press
sleds push/pull 4-5/3plates
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.