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  • John Fadel

Wednesday 6:30pm Barbell training

Wednesday

Barbell


Tempo Front Squats

*working on front each position & core

4x3x1

5 x 5 (65-75% of 1 rep max )

4 count lower 3 count pause In the bottom 1 count up!


Squat Clean drills

5 sets building light weight

2 Lift offs + 2 clean pulls + 2 3 sec pause below knee into squat cleans


Emom x 8

1 hang squat clean + 1 squat clean


Emom x 8

Build to heavy’ish

1 squat clean


Abs - 1 set

50 Russian twists unbroken

Into :30 sec hollow hold

Into 15 v-Ups

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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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