John Fadel
Thursday Strength
EMOM x12
4 front squats + 4 SOH
start RPE 5 & build each round.
Circuit 45:20 2 sets 2 laps
DB Back Flys bench 20/10, 25/15,30/20
BB hip thrusters RPE 8
Box Dips
Pistol squats
BB Thrusters 75/55, 95/65, 115/75
EMOM x12
4 front squats + 4 SOH
start RPE 5 & build each round.
Circuit 45:20 2 sets 2 laps
DB Back Flys bench 20/10, 25/15,30/20
BB hip thrusters RPE 8
Box Dips
Pistol squats
BB Thrusters 75/55, 95/65, 115/75
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD For Time (with a Partner) 6 rounds of 'Cindy' 2 rounds of 'DT' 5 rounds of 'Cindy' 2 rounds of
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
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