top of page
Search
  • Writer's pictureJohn Fadel

Monday Strength

intro:

2nd week 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

Bench Arnold press DB 35/20

Box single leg lifts

Bicep curls with iso gold at 90 25/15

Rip 60 rows

KB/DB goblet hold kosak squats RPE 8


Add Ab movement if to many people 4 people per station.



20 views0 comments

Recent Posts

See All

Weekly Overview

We have MURPH to start the week off. Switching this week out a little bit to accommodate for the big MURPH day. Strength cycle on the new movements Power clean, Bench and Front squat. Week 1 starting

Saturday 9:30 Booty Class

Warm up PVC-2 Rounds -8 cals Bike or Row -10 Pass through’s -10 strict Press -10 deadlifts Warm up step-ups and lunges! Strength Every 5:00 x 3 BB 65/45 or 95/65 -10 Barbell Front Rack step-ups (

Opmerkingen


bottom of page