Friday PVF: Circuit

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.