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  • Writer's pictureJohn Fadel

Monday Strength

Glute strength movement

-Deficit reverse Lunges

At the rig front foot elevated on on 45lb plate

keep weight mostly in front foot.

-Push through the front heel

-Slight Hinge forward

-EMOM 1:30

10 lunges 5 each leg

8 rounds building in weight.

Start light and find your max.




Strength conditioning

10-8-6-4-6-8-10

25min time cap

-You don’t have to do all reps in one set*

-This should be challenging, failure points at each movement.

DB 50/35#


BB Push press 70% 1RM

Pistols (option use rip 60 or boxes)

BB bicep Bent-over rows

BB Front Squats

DB Tricep OH tricep extensions

DB Single DB bicep curl





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