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  • Writer's pictureJohn Fadel
    • Jan 16
    • 1 min read

Monday strength

Build to a 1 RM Bench -16min max

-every 2min x8 (max)

- Athletes should stop building if they miss 3 times at any weight.

- Score: Enter heaviest successful lift.

Warm up: 10 PVC pass throughs, 10 push ups, 10 BB bench press naked bar. X3.

-10 Kosak squats in between each set


Strength Circuit 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 flys 40/20

  3. Pistol squats

  4. DB Clean and press 50/35

  5. Swiss ball passes. Supine passing to the arms to the legs fully extended.



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