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  • Writer's pictureJohn Fadel

Friday PVF: Circuit

Updated: Jan 19


General Warm Up (6 Minutes) (3-9)

General flow 

  • 200m Run

  • :30 Samson stretch

  • :30 Bootstrap and reach

  • :30 Bodyweight kang squats


2-3 sets build up to 50%

Set 1: 5 Deadlifts @ 50%

Set 2: 3 Deadlifts @ 60%

Set 3: 1 Deadlift @ 70%

Set 4: Max Deadlifts @ 75%

every 2 min

Don't Go To Failure On Final Set


Friday Circuit: 36min

full body burner

30:20

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

  1. Sleds push pull

  2. DB crush grip curls

  3. Hollow core DB crosses 15/10

  4. DB Elevated Sumo Squats

  5. BB hang cleans :work on speed of the bar

  6. Pull-ups

  7. Single KB squat cleans

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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