top of page
Search
  • John Fadel

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-Rx look at movements DB-Rx 50/35

Sec1

BB Bicep curls 55-65/35

DB Kosak squat -single or double DB’s

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

sec2

BB strict high pulls 65/45

DB squats 3 second decent

V-ups (option suitcase crunch)

sec3 - heavy on the legs

BB DL add weight!

DB/BB thrusters

Lunge x2 + Burpee

30 views0 comments

Recent Posts

See All

Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

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

bottom of page