top of page
Search
  • Writer's pictureJohn Fadel
    • Nov 21, 2021
    • 1 min read

Monday Strength

Timer 11. 40:20 3 sets 2 laps

*Fatigue to failure point on each set.

Goals:

Lean Muscle Mass: Adjust weights find failure close to the end of each set.

Building Muscle: Adjust weight to find failure about HALF way point of each set. Rest then finish off the set.

-Paired stations, lower body paired with and upper body in each station.

3 stations

-Rig-Back squat - RPE 8 (rate perceived exertion 1-10scale)

-DB Sitting Back Flys 30/15

-elevated banded abductors

-BB front raises (naked Barbells) 15’s 35’s 45’s

-KB/DB sissy squats (elevate heels on 25lb plate) 70/50

-KB/DB Single Arm thrusters 50/35

videos

SA thrusters



BB front raise


44 views0 comments

Recent Posts

See All

On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5

On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

bottom of page