top of page
Search
  • Writer's pictureJohn Fadel

Wednesday Mix

Just for this week Wednesday is changing to a mix. Starting with a Back Squats as your strength movement. I want you to go heavy about 70% of your 1rm. 5th rep should almost be failure. With an accessory movement of dumbbell curls 10 reps in between each set.


Back Squat (5x5 back squat; rest :90 *RPE 8)

10 DB curls in between each set.


part 2


10-8-6

Deadlifts 225/145#

DB push press 50/35

Chin ups

run curb and back


rest 3 min


10-8-6

Barbell box step ups 95/65 option DB’s 50/35 shoulder rack

BB/DB bentover rows

Bar over burpees

Time left over core work.

59 views0 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page