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  • 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.

attempt 5-10lbs heavier for max reps


Rig 15min - running timer


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


circuit 45:20 *top timer in strength


Upper body:Back and Biceps

Lower body: Quads

3 laps 2sets 2laps 1set 1 lap


  1. BB Bentover Rows #95/65-115/75-135/95

  2. DB box Step downs 3 second decent. Find fatigue point

  3. DB curls RPE 9

  4. Ab rollers. or walk outs

  5. DB bench pull back overs- laying down arms extended over head.

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