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  • John Fadel

NEW! Saturday Mix

-Sec1

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

-Sec2

Front squats

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

Rest 1 min in between

-Sec3

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

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Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

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