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  • 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.

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