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  • Writer's pictureJohn Fadel

Thursday PVF: Dream House (sculpting)

Body Sculpting Day!


General Warm Up (6 Minutes) (3-9)
  • Get out DBs (warm up weight)

  • :40 Jump rope 

  • :20 Elbow plank 

  • :20 Tall plank 

  • :20 Down dog to push up 

  • :40 Jump rope 

  • :20 DB Deadlift right

  • :20 DB Deadlift Left 

  • :20 Alternating DB Hang clean 

  • :40 Jump rope 

  • :20 Eccentric push ups 

  • :20 DB strict press right

  • :20 DB strict press left 

  • :40 Jump rope 

  • :20 Alterning Lunge

  • :20 Alternating DB Lunge


WORKOUT

Strict Press 

On the 2:00 x 5 Sets: 

2 Strict Press

* Start First Working Set at 50% & Build To Heavy 



"Dreamhouse"

25:00 AMRAP:

20 moving planks (high to low plank)

20 Bentover rows

20 HS push ups or box push ups

20 Matador dips Box/rings

20 BB/KB upright rows

20 OH Lunges BB or single DB

200 m run or 20/16 cals

DB (50/35)

BB (115/75)

  • The goal is quality reps over quantity.

  • Slow controlled movements.

  • Cut reps in half when going for strength.

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