top of page
Search
  • John 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.

Rnd/Reps

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


Sec1

  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)

Sec2

  1. 3 Barbell push ups to 3 Bentover rows

  2. BB Thrusters

  3. Russian twists 20/15


61 views0 comments

Recent Posts

See All

Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

bottom of page