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  • Writer's pictureJohn Fadel

Monday Strength

Every Monday will be Deadlifts.

Again it will be: 8 sets of 8 reps you only get 30 seconds in between each set. There is no tempo. BUT (touch and go all reps). That means hands stay on the barbell for all 8 reps! 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.


15min - running timer

8x8 .30 sec between sets

No tempo. Touch and go. (Hands stay on BB for all 8 reps.)


circuit 35:20 3 sets 2 laps

3rd lap 1 set burn out

3-4 people per station.


  1. Rig Bench press RPE 8-9

  2. Elevated lunges front foot on 2 plates. 50/35

  3. DB Bicep curls sitting or standing

  4. KB/DB thrusters 50/35

  5. Bicycle crunches

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