top of page
Search
  • Writer's pictureJohn Fadel

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



76 views2 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page