top of page
Search
  • Writer's pictureJohn Fadel
    • Apr 1
    • 1 min read

Saturday mix

Mobility

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box


Part 1 Dumbbells: 50 / 35 lb’s

All For Time (20 Minute Cap): 

3 Rounds: 


2 x 25-ft Dumbbell Walking Lunge (Hang Position)

20 Toes-To-Bar 

Immediately Followed By: 

2 Rounds: 


10 front rack DB squats

15 Chest-To-Bar Pull-Ups option: pull-ups.

Immediately Followed By: 

1 Round:

10 DB thrusters

10 Bar Muscle-Ups option chest to bar/pull-ups.


Part 2

AMRAP 10:

6 BB Jerk press

9 rig leg lifts

12 Box Jumps (30"/24")

*Immediately Following the amrap

5 min to find 1 rep max clean

If you don’t care to find your 1RM:then

1 min: as many cleans at 95/65

Then finish whatever time is left on any cardio machine for Max calories.


48 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