top of page
Search
  • Writer's pictureJohn Fadel

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

60 views0 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page