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  • Writer's pictureJohn Fadel

Thursday PVF strength/circuit

Push Jerk

Set 1: 3 Push Jerks @ 73%

Set 2: 2 Push Jerks @ 79%

Set 3: 1 Push Jerk @ 85%

Set 4: 3 Push Jerks @ 76%

Set 5: 2 Push Jerks @ 82%

Set 6: 1 Push Jerk @ 88%

Set 7: 3 Push Jerks @ 79%

Set 8: 2 Push Jerks @ 85%

Set 9: 1 Push Jerk @ 91%

Rest 1-2 Minutes Between Sets.


Friday Circuit:

Timer 8.3 full body burner

40:20

2sets

2 laps

Water break between 1st and 2nd lap.

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

  1. Slam ball sprints (2 slams to 40 ft turf sprint) or out side sprints.

  2. Bosu ball plank ABC's (core)

  3. Wall sit bicep curl

  4. Front Squats

  5. DB sitting Arnold Press

  6. KB clean to forward lunge

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.


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