top of page
Search
  • John 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

48 views0 comments

Recent Posts

See All

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

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

bottom of page