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  • John Fadel

Wednesday 6:30pm Barbell

Wednesday Barbell


BB Drills

3 Sets - Light Weight

5 Angel Drops

5 Tall cleans

5 Hang Cleans (speed)


6 sets

1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Hang Clean


Squat Cleans

3x5 55%

3x3 60%

3x2 65-70%

3 x1 70-75%


Strength

5 Rounds

5 FS 65% of 1rep max

15 Thrusters 55/75


2:00 min Rest in between rounds

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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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