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  • Writer's pictureJohn Fadel
    • Mar 6
    • 1 min read

Monday Strength

Back squat 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

7 Back Squats (Light Weight)

5 Back Squats (Moderate Weight)

...Keep building in sets of 3-4 reps until you are ready to attempt your heavy set of 10.

Back Squat

Build to a heavy set of 10.

2:00x8

Start 40% of 1RM

Build each round until fatigue/failure point.

Rnd1 40%

Rnd2 45

Rnd4 55

Rnd8 75%


35:20 3 sets 2 laps

BB Jerk press 135/85

KB single squat cleans 50/35

DB sissy squats 70/50

Standing Tricep kick backs 15-20/7.5-10

Slider mtn climbers



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