top of page
Search
  • Writer's pictureJohn Fadel
    • Jul 24, 2022
    • 1 min read

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

3 laps 2sets 2laps 1set 1 lap


  1. BB SOH #95/65-115/75-135/95

  2. DB Bulgarian split squats #20/15-30/20-35/25

  3. DB curls iso hold at 90. RPE 9

  4. Russian Twists 20/15

  5. DB/KB SA OH overhead lunges 50/35

53 views0 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page