top of page
Search
  • Writer's pictureJohn Fadel
    • Dec 31, 2021
    • 1 min read

Saturday Mix

Saturday

-3 sections

-3 movements per section

-3 laps per section

*Mix of upper & lower body movements with a cardio or core finisher.


Timer #8 40:20

Lap 1. 2 sets overload the muscle (strength)

Lap 2&3. 1 set (burnout/high reps muscle endurance)

BB-Rx95/65 +115/85 DB-Rx25/15


Sec1

BB Single leg DL

DB Tricep Kick Backs

Cone quick feet (4 quick steps to side ways hurdle over cone)


sec2

BB Ben-tover row

DB staggered split squats (go up in weight if wanted)

V-ups (option suitcase crunch)


sec3 - heavy on the legs

BB front squats

DB/BB push press

Lunge x2 + Burpee

18 views0 comments

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page