John Fadel
Monday Strength
Back squat warm up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of squat hold
10 Empty Barbell Squats
6 Squats (Light Weight)
4 Squats (Moderate Weight)
...Keep building (if needed) to 85% of your 1RM in sets of 2-3 reps.
Back Squat: Between 10 Banded pull aparts/Lat pull downs/Chest flys
On the 2:00 x 9 Sets:
5-5-5-3-3-3-1-1-1
"Fighting Words Rnd2"
AMRAP-as many reps as possible. EMOM.
3 Rounds For Total Reps:
1 Minute incline chest press DB’s (use balls or benches for incline)
1 Minute Front squats BB
1 Minute Push Press
1 Minute BB lunges
1 Minute DB Rows
1 Minute Rest
Barbell: 95 / 65 lb
DB’s: 55/35