top of page
Search
  • Writer's pictureJohn Fadel

Tuesdays Mix

Warm Up 3-5min

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Squat Cleans


Clean Technique

3-5 min


Squat Cleans 7-8min

1:30min x6


1 set of 5 Power Clean @50%

5 Sets:

Set 1: 5 Squat Cleans @ 50%

Set 2: 4 Squat Cleans @ 60%

Set 3: 3 Squat Cleans @ 70%

Set 4: 2 Squat Cleans @ 75%

Set 5: 1 -2 Squat Cleans @ 80%


"Road Kill"

4 Rounds For Time: 15min time cap

200 Meter Run Curb and back

21-15-9-4

Round 1: 21 Power cleans 95 / 65 lb

200m

Round 2: 15 Front squats 115/75

200m

Round 3: 9 Push press 135/85

200m

Round 4: 4 Thrusters 135/85 -scale weight if needed


Stimulus & Strategy

- Goal is Barbell Cycling move through the complete range of motion.

Let's make the main focus in this workout to push the Barbell. Aim to hold on for bigger sets than you are typically comfortable holding onto. 

-Push the first run. Then we can use the run to recover.  


Modifications

RUN

15cals bike,rower,ski erg

BARBELL

- Reduce Loading

- Sub Dumbbells



Extra: accessory work

Emom 1min x 3 laps

12 min-

6 BB snatch grip DL 3sec tempo down (goal is 75% of body weight)

14total Bicep Curls 35/20 alternating bicep curl with an iso hold at 90°.

14KB Calf raises- 25-35lb plate 1sec hold at the top

6 Strict Negative Pull-ups use bands. 3sec tempo


90 views0 comments

Recent Posts

See All

Friday PVF: Circuit 5am & option 9:15am

Workout Back Squat Build to Heavy Single Every 2min x 6 sets Circuit: 40:20 2 people per station 2 sets 2 laps 2 Slam balls to sprint 50ft Incline DB bench press 50/25 Bulgarian split squats DB Arnol

Thursday PVF: EMOM STRENGTH CIRCUIT

Hang Power cleans Build to Heavy Set of 5 every 2min x 5 sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 2

Comentários


bottom of page