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  • Writer's pictureJohn Fadel

Thursday PVF - Circuit

Back Squat

On the 2:00 x 6 Sets:

4 Back Squats @ 70%

*5 Second Negative Each Rep

  • take 2-3 sets to build up to 70%

Friday Circuit: 28min

Timer 8.3 full body burner


1st and 2nd lap - 2 sets

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.

Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Sleds push pull

  2. Box Jumps. Work on your vertical! (How high can you fly?!)

  3. Wall sit bicep curl

  4. Bike for cals

  5. barbell from the rig lunges

  6. DB sitting Arnold Press

  7. KB swings


Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.

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