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  • Writer's pictureJohn Fadel

Monday Strength

Stretching

:30 of each

Child’s Pose

Shoulder to Floor (1:00 Each Side)    

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 

Frog Stretch

Straddle Stretch

Warm up

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

4 Back Squats (Moderate Weight)

...Keep building until you reach 60%

Back Squats

Build up to 60%

Build each round to get to a heavy 6 rep max.

In between each set 6 Deficit chin-ups 3 sec tempo (use bands)

On the 2:30 x 6 Sets:

6 Squats (60%)

*Percentage Based Off 1RM


Circuit

:35/:20 2 sets 3 laps

BB Strict Press (50% of body weight)

Single KB squats cleans 55/35#)

DB Alt ISO hold chest press (3 R/L 55/30#)

Single x2 Double v-ups

DB Lat raise front raise (20/10#)




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