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  • 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 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

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11 commentaires


Noel Schenk
21 mars 2023

Back squats (box squats because knees—ouch!)

105-105-115-125-125-135-145-155-160


Tied 1 RM PR

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Kenzie Barlow
Kenzie Barlow
20 mars 2023

65# BB 25# DB’s

274 reps

Back squat was a mess today, think I maxed at 145 which is off by 20 lbs. Wrong headspace.


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Kenzie Barlow
Kenzie Barlow
21 mars 2023
En réponse à

That makes sense, thanks.

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John Fadel
John Fadel
20 mars 2023

Back squat 335# 249 Rx

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shellyaltom
20 mars 2023

BB 55# DB 25# 150 reps

185# RM back squat

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shellyaltom
21 mars 2023
En réponse à

Thanks!

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Matt Lloyd
20 mars 2023

BB #95 DB #70

231

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