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  • Writer's pictureJohn Fadel

Monday Strength

intro:

8x8

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 2 sets 2 laps

  1. Incline chest press

  2. BB RDL 185/125

  3. DB 21’s bicep curls 30/15

  4. Box step ups 50/35

  5. DB standing or seated back flys 30/20



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

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