Monday Strength
- John Fadel
- Oct 3, 2022
- 1 min read
Bench Press
Warm up- build to get to your 70%
6x5 70-80% of 1RM
in-between each set 10 Goblet Squats 50/35#
Rig 15min - running timer
circuit 35:20 timer in strength
4 people per station
No rest between laps, bring water with you.
Upper body:Back and Biceps
Lower body: Quads
3 laps
3 sets lap 1- 1st set get familiar with the movement
2 sets lap 2- find failure points
1set lap 3 burnout- high reps heavier weight
Sissy Squats(feet elevated on plate) 70/45#
Rig BB tricep extensions RPE 8-9
Box leg lifts
KB sumo squat high pulls. (Single or double KB’s)
Ab rollers. Option: walk outs
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