top of page
Search
  • Writer's pictureJohn Fadel

Strength

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

  • 50 reps per movement

  • 4:00min to complete 50reps

  • 1:00 of rest in between movements

  • More then 1min left and you hit 50reps gained yourself 10 more reps.

  • Break up the reps in multiple sets

Movements

BB Incline bench press 135/75

DB/KB deadlifts 65+/40+

DB OH laying down extensions 50/35

Landmine squats 90/45

Ab rollers





82 views3 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 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 (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets