top of page
Search
  • Writer's pictureJohn Fadel
    • Mar 19
    • 1 min read

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

109 views11 comments

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page