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  • Writer's pictureJohn Fadel
    • Jul 5, 2022
    • 1 min read

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.

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat