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  • Writer's pictureJohn Fadel

Friday PVF Circuit

Mobility

1:00 Active Samson Stretch

1:00 Box Front Rack Hold

1:00 Banded Front Rack Each Arm

1:00 Box Pigeon Each Leg


On the 2:00 x 5 Sets:

5 Push Jerks

*Start First Working Set at 78% and Build In Weight From There Each Set



Friday Circuit:

Timer 8.3 full body burner

40:20

1st and 2nd lap - 2 sets


Water break between 1st and 2nd lap. No water break between 2nd

Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Sled pushes

  2. Box Jumps. Work on your vertical! (How high can you fly?!)

  3. bicep curls

  4. Du/singles

  5. pull-ups

  6. DB Sissy Squats

  7. KB swings


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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