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  • Writer's pictureJohn Fadel
    • Nov 3, 2022
    • 1 min read

Friday Mix w/Max

This week we will be re testing our 1RM. Option 4

Next up is Bench Press

Try and find 1 RM in 6-8 sets. Start light and build.

Bench Press 12 min

Technique

Find 1RM, 15min option 2-4 RM

Set/Reps example

1-8reps light weight

2-6 light weight

3-4

4-2

5-1/2

6-1


Conditioning

40:20

2 sets lap 1

1 set lap 2


  1. Ball slam sprints- turf

  2. Db hollow core press

  3. Banded in out squats

  4. DB snatches

  5. Rig bench BB tricep extensions

  6. Barbell hang cleans

  7. Kettlebell swings

End with core finisher

-Coaches choice




Db hollow core press




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