John Fadel
Thursday PVF w/sculpting
Squat Snatch option: OH squats
Set 1: 3 Squat Snatches @ 40%
Set 2: 3 Squat Snatches @ 50%
Set 3: 3 Squat Snatches @ 65%
Set 4: 2 Squat Snatches @ 75%
Set 5: 2 Squat Snatches @ 80%
Set 6: 1 Squat Snatch @ 82%
Set 7: 1 Squat Snatch @ 82%
Go for your 1 rep if it's there.
every 2 min x 7
Sculpting:
4 min time cap per movement
1 min rest between movements
Goal is to hit the rep count for the movement within four minutes.
Focus here is to dial in form and technique.
4 stations 4 people per station.
40 Box Step ups 40/30
50 Close Grip bench press 50/35
50 Front Squats 155/95 60% of 1RM
50 Bicep Curls 30/20
-For building muscle fatigue to failure point should be between 8 to 12 reps-For lean muscle mass your failure points should be around 15 reps