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  • Writer's pictureJohn Fadel

Monday Strength

intro: Back squats. 6sets of 6 reps you get 60 seconds between each. tempo is a half way pulse with each rep. 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

6x6 .60 sec between each set

with a pulse.


circuit 45:20 *top timer in strength

  1. single arm bench rows 65-70/40-45

  2. ball hamstring curls

  3. barbell curls 65/35

  4. pistol squats option rip 60,boxes

  5. kb/db bentover rows 50/35






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