top of page
Search
  • Writer's pictureJohn Fadel

Monday Strength

Monday Deadlifts. Last 8x8 DL’s!

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

3-4 people per station.


  1. Rig squat cleans 115/75-85

  2. DB incline bench press SA iso hold 50/35

  3. DB front raise/lat raise

  4. KB/DB Sissy squats

  5. Sitting Hollow core shoulder press

51 views0 comments

Recent Posts

See All

Monday PVF: Circuit

Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Monday PVX: Tenderloin

Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Saturday WOD

A) 5 min Ski Erg (3 hard pulls at start of each minute) B) 1 Round: 12 Alternating Tempo Cossack Squats 12 Snow Angels 12 Bird Dogs 12 Split Squats (knee over toes as much as possible)Spend 1:00 in th

bottom of page