John Fadel
- Apr 6, 2022
- 1 min read

Wednesday 6:30pm Barbell training

3 Rounds

10 banded good mornings

10 scalp presses

10 Banded push ups

Pvc-3 Rounds

5 clean pulls

5 high clean pulls

5 muscle cleans

BB- Complex

1 muscle clean + 1 below the knee pause clean + 1 HH clean +1 power clean

3 x 2 65%

3 x 1 70%

1 x 1. 75-80%

Power Clean Clusters

3-3-3

Abs

2 sets

:30 sec Inverted plank

:30 hollow hold

:30 reverse crunches

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Strength

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

Wednesday Cardio Core

Tuesday Metcon

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