top of page
Search
  • Writer's pictureJohn Fadel

Friday PVF: Circuit

Front squat

Set 1: 8 Front Squats @ 58%

Set 2: 6 Front Squats @ 67%

Set 3: 4 Front Squats @ 76%

Set 4: 8 Front Squats @ 61%

Set 5: 6 Front Squats @ 70%

Set 6: 4 Front Squats @ 79%

Rest 1-2 Minutes Between Sets


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. 2 ball slam sprint

  2.  bench Arnold press

  3. Russian twists

  4. BB DL 185/105

  5. Chin ups

  6. pistols 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.

36 views0 comments

Recent Posts

See All

Thursday PVF: Dream House “sculpting”

Back Squats Set 1: 8 Back Squats @ 58% Set 2: 6 Back Squats @ 67% Set 3: 4 Back Squats @ 76% Set 4: 8 Back Squats @ 61% Set 5: 6 Back Squats @ 70% Set 6: 4 Back Squats @ 79% *every 2 min Dreamhouse" 2

Thursday PVX: Juggling act

Back Squats Set 1: 8 Back Squats @ 58% Set 2: 6 Back Squats @ 67% Set 3: 4 Back Squats @ 76% Set 4: 8 Back Squats @ 61% Set 5: 6 Back Squats @ 70% Set 6: 4 Back Squats @ 79% *every 2 min "Juggling Act

Wednesday PVX & Partner Option: Lowe’s

WORKOUT Bench Press On the 2:00 x 6 Sets: 8 Bench Press ‍ Start First Set at 40% & Build ‍ "Lowes" AMRAP 10: 4-8-12-16... Kettlebell or Dumbell Goblet Lunges DB Hang Snatches option: Kettlebell Swings

bottom of page