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  • John Fadel

Monday strength

intro: Starting out a new Month and new program for strength days. Every Monday will be Back squats. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at a moderate level for the first set (RPE about 7). By the 5th set it should be fairly difficult. Each week we will go up 5-10 pounds.

Rig Back squats 15min - running timer

8x8 .30 sec between each set

3sec decent each rep


circuit 45:20 *top timer in strength

  1. single arm bench rows 65-70/40-45

  2. ball hamstring curls

  3. barbell curls 65/35

  4. pistol squats option rip 60,boxes

  5. 1/2 Turkish getups


1/2 Turkish concert



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