top of page
Search
  • Writer's pictureJohn Fadel
    • Dec 26, 2021
    • 1 min read

Monday Strength

Strength

Timer 11. 40:20 3 sets 2 laps

curcuit moving to one movement to the next

upper body and lower body movements.


*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.


  1. Rig Back Squats 3 second decent

  2. DB Bench press 3 second decent

  3. DB Bulgarian split squats 35/25

  4. KB 2 push ups 2 back row combo 55/35

  5. Box Leg lifts

  6. Rip 60 pull ups

22 views0 comments

Recent Posts

See All

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

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page