top of page
Search
  • Writer's pictureJohn Fadel

Friday PVF- 5am,7:15am,8:15am,5:30pm

Deadlifts every 1:30

Rnd - Reps

  1. 3 60%

  2. 3 70%

  3. 8 75%

  4. 8 75%

  5. 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


  1. single arm standing press

  2. Bicycle crunches

  3. wallballs 20/14

  4. rig leg lifts

  5. BB rig Frontsquats

  6. sleds push/pull 4-5/3plates

  7. 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.

63 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