top of page
Search
  • John Fadel

Monday 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 thrusters squat to press 115/85

  2. Dumbbell Bench press 60-70/30-40

  3. Wall sit bicep curls 25/15

  4. box Leg lifts

  5. Rip 60 rows

  6. Elevated lunges 45 lb plate forward static lunge

52 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