top of page
Search
  • Writer's pictureJohn Fadel

Monday Strength

intro: Back squats. 6sets x 5reps you get 60 seconds between each. tempo is 3 second decent. Goal for 6 sets is to find your 5rm. Then drop

15% off and do 1 max set. As many reps you can do -15% from your 5 rep max.


Rig 15min - running timer

Back Squat 5x5R *RPE 8, then into 1set -15% for max reps


circuit 45:20 *top timer in strength

  1. BB from the rig standing strict press (find failure point)

  2. DB Sissy squats heels elevated 70+/50

  3. DB Sitting oh tricep press 50/35

  4. V-ups

  5. DB Gorilla rows 70/45


51 views0 comments

Recent Posts

See All

On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5

On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

bottom of page