top of page
Search
  • Writer's pictureJohn Fadel
    • Mar 27
    • 1 min read

Tuesday mix days

Mobility

30s Banded Lat Stretch (Each Side)

30s banded runner hip stretch (each side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

x2


EMOM

Every 3 min x6 rounds

Switching movements every other round


Odd number round movements:

12/10 Cardio machine

6 Squat cleans 135# -use change plates to switch rounds.

10 BB push ups

Even number rounds: BB

30 Russian twists 20/15#

5 BB Snatches 115/75# option DB snatches 50/35#

10 box overs 24/20


"Bergeron Boop Test"

7 rounds for time:

7 Thrusters 95 / 65 lb

7 Pull-ups

7 Burpees - Do the burpees when you get back to your barbell not at the rig.

- Aim for unbroken sets of thrusters and pull-ups. 

- Pace the burpees in a way that will allow for unbroken thrusters and pull-ups.

- Make your transitions quick.

- Aim to hold the same pace each round


79 views1 comment

Recent Posts

See All

Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove

Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight

Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat

bottom of page