top of page
  • Writer's pictureJohn Fadel

NEW! Saturday Mix


Squat clean + jerk or push press rest :60 sec in between each.

4 reps for building muscle or 8 for lean muscle mass at a RPE of 8 x 3 sets

then Add weight

2 reps or 4 RPE of 9 x3 sets


Front squats

7 sets of 8 reps at RPE of 5-6 should be 60% of 1 rep max

Rest 1 min in between


3 Rounds: EMOM

1 min: BB hang cleans 135/95#

1 min: 25' shuttle runs outside

1 min: DB Alt snatches 50/35

1 min: Box Jumps

1 min rest

63 views1 comment

Recent Posts

See All

Friday PVF: Circuit 5am & option 9:15am

Workout Back Squat Build to Heavy Single Every 2min x 6 sets Circuit: 40:20 2 people per station 2 sets 2 laps 2 Slam balls to sprint 50ft Incline DB bench press 50/25 Bulgarian split squats DB Arnol


Hang Power cleans Build to Heavy Set of 5 every 2min x 5 sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 2

1 Comment

John Fadel
John Fadel
May 21, 2022

iPhones To view programing goto

update coming soon!

bottom of page