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  • Writer's pictureJohn Fadel

Tuesday Mix

Back Squat- we are preparing for our 1RM (next Monday 1RM)

On the 2:00 x 6 Sets: W/ 8 deficit chin-ups (use bands and stools to jump up to rig 3 second decent)

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 80%

Set 3: 1 Rep @ 85%

Set 4: 5 Reps @ 80%

Set 5: 3 Reps @ 85%

Set 6: 1 Rep @ 90%

*All Percentages Based Off 1RM Back Squat


Conditioning:

3 Rounds For Time: (no rest between rounds)

10 Pull-ups

30ft. Dumbbell Walking Lunge

10 HS push-up/box push ups

30ft. Dumbbell Walking Lunge

Dumbbells: 50 / 35 Ib's


Then -3min rest


3 Rounds for time (No rest between rounds)

15/12 Calories

10 Bentover rows

5 front squats

3 SOH

8 burpees over BB

Barbells: 115-135/65-85 KB’s





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