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  • Writer's pictureJohn Fadel
    • Nov 20, 2022
    • 1 min read

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

8 lunges 4 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 Bentover rows

BB thrusters

DB bicep curls

DB Renegade rows

DB Kosak squats shoulder rack



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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