top of page
  • Writer's pictureJohn Fadel

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


Find 1RM, 15min option 2-4 RM

Set/Reps example

1-8reps light weight

2-6 light weight







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

72 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets