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  • Writer's pictureJohn Fadel
    • Oct 24, 2022
    • 1 min read

Monday Strength

Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at a moderate level for the first set (RPE about 7). By the 5th set it should be fairly difficult 8th set should be failure or close to it.

-In between each set 10 goblet squats

Rig Bench press 15min - running timer

8x8 .30 sec between each set

3sec decent each rep so.


Strength Circuit

35:20 3 sets 2 laps

1. BB lunges

2. Sitting bicep curls Iso hold 30/20

3. Pistol squats 35/20

4. DB Alt shoulder press iso hold 50/35

5. Russian twist 30/14

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat

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