top of page
Search
  • John Fadel

Monday Strength

Updated: Dec 5, 2021

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 standing Arnold press


-DB Bulgarian split squats 30/20

-BB bench nose breakers 75/45


-KB/DB OH single Arm Lunges 50/35

-KB/DB kneeling Bicep Curls 30/15

28 views0 comments

Recent Posts

See All

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

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

bottom of page