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  • Writer's pictureJohn Fadel

Friday mix with push press

Push Press 10Min


With An Empty Bar...

7 Push Presses

With A Light Weight...

5 Push Presses

Keep making jumps in weight (if needed) until you are ready to attempt your heavy set of 3.


Build To A Heavy Set of 3


- Barbell should be taken from a rack.

- Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps. 

- A re-dip under the bar is not permitted.

- Score: Load

Friday Circuit: 30min

Timer 8.3 full body burner


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 Jumps

  2. Sumo squats 225/135

  3. BB Hang Snatch 95/65

  4. Rig laying down leg lifts

  5. BB front squats RPE 8-9

  6. Over shoulder slam ball or sand bag to 20 meter sprint.

  7. rope climbs


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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