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  • 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

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