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  • John Fadel

Wed 6:30pm Barbell Training

Wednesday


Heavy Lunges & Cleans


Heavy Front Rack Lunges

R/6 L/6

5 sets Building to heavy single leg lunge


Power Clean Drills

5 sets

*starting from power position

2 clean pulls + 2 high clean plus + 3 muscle power cleans + 4 FS



5 sets building

5 stop /pause power clean + 5 stop & pause full clean


5 sets- Building

1 clean + 1 HH clean

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Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

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