top of page
Search
  • Writer's pictureJohn Fadel
    • Mar 12
    • 1 min read

Monday Strength

Warm up

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Squat Hold

10 Empty Barbell Lunges

6 Lunges (Light Weight)

4 lunges (Moderate Weight)

...Keep building (if needed) to 65% in sets of 3-5


Deficit Lunges

Reps = Per-side (example 7 reps = 7 each side.

Build up to starting weight for warm up.

  • In between each set bicep curls 10

On the 2:00 x 6 Sets:

Set 1: 7 Reps @ 65%

Set 2: 5 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 7 Reps @ 70%

Set 5: 5 Reps @ 75%

Set 6: 3 Reps @ 80%



Strength Circuit

35:20 2 sets 3 laps

  1. BB Bent-over rows at the rig 115/75

  2. DB Bulgarian Split squats 35/20

  3. KB Single Arm Push press 45/35

  4. BB RDL RPE8-9

  5. scissor kicks


66 views0 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