John Fadel
Friday PVF- 5am,7:15am,8:15am,5:30pm
Deadlifts every 1:30
Rnd - Reps
3 60%
3 70%
8 75%
8 75%
Max Reps @ 70%
all reps should be unbroken
Friday Circuit: 35min
Timer 8.3 full body burner
40:20
1st and 2nd lap - 2 sets
3rd Lap - 1 Set :Burner
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
single arm standing press
Bicycle crunches
wallballs 20/14
rig leg lifts
BB rig Frontsquats
sleds push/pull 4-5/3plates
DB single arm hang clean and press 50/35
Stimulus:
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.