top of page
Search
  • John 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.

47 views0 comments

Recent Posts

See All

Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low

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

bottom of page