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  • John Fadel

Monday strength

Strength

Front Squats + Back Squats (from the rack)

4 sets Building

3 FS then rack & quickly back rack and complete 5 back squats

1st set 50% of 1 rep Front squat

2nd set 55%

3rd set 60%

4th set 65-70%

Rest 2:00 in between sets


Strength Circuit

2&3 Tempo building muscle 3 sec decent.

Lean muscle no tempo


35:20 2 sets -3 laps

1. BB RDL’s RPE 9

2. DB incline bench press 55/30

3. Pistol squats

4.BB push press 115/75

5. Plank knee drives Swiss balls



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