top of page
Search
  • Writer's pictureJohn Fadel
    • Dec 12, 2022
    • 1 min read

Monday strength

10 min warm up and demo.


15 min- Back Squat Working up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3


8 rounds 1:30 EMOM

Rnd

  1. 8 reps @ 50% of 1RM

  2. 6 reps @ 60%

  3. 4 reps @ 70%

  4. 3 reps @ 80%

  5. 2 reps @ 85%

  6. 1 rep @ 90%

  7. 3 reps @-20%

  8. 3 reps @same weight

Circuit *Have everyone adjust there J-hooks and grab a bench.

circuit 45:20 *top timer in strength


Upper body:Back and Biceps

Lower body: Quads

3 laps

2 sets for 2laps

1set 1 lap


  1. BB incline chest press

  2. pistol squats

  3. DB bench pull overs

  4. Low plank oblique dips

  5. Single kb squat cleans




59 views0 comments

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page