John Fadel
Wed 6:30pm Barbell
Warm up
Shoulders:
3 sets - Plate “SOH”
-25 Reps UB 10/15lb
-25 Reps 15/25lb
-25 Reps 25/35lb
Clean Drills
Split Jerk Drills
2:00 EMOM X 10
5 Hang Cleans Building + 2 Split Jerks from the Rack (Heavy) 80% of 1RM
Warm up
Shoulders:
3 sets - Plate “SOH”
-25 Reps UB 10/15lb
-25 Reps 15/25lb
-25 Reps 25/35lb
Clean Drills
Split Jerk Drills
2:00 EMOM X 10
5 Hang Cleans Building + 2 Split Jerks from the Rack (Heavy) 80% of 1RM
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between