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  • Writer's pictureJohn Fadel

Monday Strength

Back squats. We are working our way to a 2 rep max. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. Then subtracting -20% max reps.

EMOM 1:30

Every other round add weight

Round 2,4,6,8 tempo 3 second decent.


1-2/6 reps(rnd 2 same weight but tempo)

3-4/4 reps(rnd 3 add weight and tempo 4)

5-6/4 reps

7-8/2 reps.

Finish 1 more round of: -20% for max reps.

*You can pair up here

*Starting weight: somewhat challenging RPE 7

Circuit 40:20 2 sets lap 1, 1 set lap 2 & 3

*Old Saturday workouts

2 sections

Everyone with a barbell and DB’s

At your own stations working out together


  1. Barbell curls 65/35

  2. DB sissy squats 50/35

  3. DB Devil press 50/35

-3min break (set up barbell for Row & thruster weight)


  1. 3 Barbell push ups to 3 Bentover rows

  2. BB Thrusters

  3. Russian twists 20/15

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