top of page
Search
  • Writer's pictureJohn Fadel

Monday Strength

With An Empty Barbell...

10 Good Mornings

10 Back Squats

10 Stiff Legged Deadlifts

Then... 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 2-3 reps until you reach 65%.


Score: enter starting weight and end weight.


5-10lbs heavier than last week

Back squats

On the 2:00 × 9 Sets:

5-5-5-4-4-4-3-3-3

*Start at 65% & Build



Circuit

:35/:20 2 sets 3 laps, 1 set 3rd lap

BB hang cleans 95/65

KB rows with iso hold

DB sissy squats 70/50

Plank Spider-Man’s

DB chest press iso hold 55/35

93 views2 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets