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  • John Fadel

Wednesday 6:30pm Barbell Trainging

Wednesday Barbell


Drills

3 Rounds of…

1 clean pull + 1 High pull + 1 clean pull + 1 high pull +

3 pause power position power cleans


5x4

Heavy clean pulls


Emom x 20 min

Every 2:00 min

3 Power Cleans (building )


Abs

Accumulate 2:00 of L-Sits

And 100 full sit ups

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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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