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  • Writer's pictureJohn Fadel

Monday Strength

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

- Barbell should be taken from a rack.

- Athletes should aim to stick to the given percentages. 

- Score: Enter weights used for each set. Overall score will be your heaviest set of 2 (last weight entered). 


On the 2:00 x 9 Sets: between each set 8 chin ups (strict) option: negatives

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

Set 7: 6 Reps @ 75%

Set 8: 4 Reps @ 78%

Set 9: 2 Reps @ 81%


Modifications- Reduce Percentages 


Part 2


AMRAP-as many reps as possible. EMOM.

3 Rounds For Total Reps:

1 Minute Jerk press option push

1 Minute 2 DB single leg step ups (stay proportionate) 5reps per side then switch.

1 Minute DB chest flys (option tricep close grip)

1 Minute BB Bulgarian split squats (activate posterior press off the back heel) go light if you’re Not use to the movement.

1 Minute Rest


Barbell: 95 / 65 Ib

DB's: 50/35

Picking the right weight for you.

This workout is tailored to you and what your needs and goals are. If you're looking for lean muscle mass lighter weight higher repetitions, to tone up. If you're looking for building muscle, and strength, more weight and lower repetitions.


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2 Comments


John Fadel
John Fadel
Mar 27, 2023

95,135,155,155,185,205,205,225,245 Rnd1 95# 64reps Rnd2 115# 62 Rnd3 95# 62 Total:188reps

Used BB for all movements except 35#flys

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Kenzie Barlow
Kenzie Barlow
Mar 27, 2023

6 - 65

4 - 85

2 - 95

6 - 85

4 - 95

2 - 105

6 - 95

4 - 115

2 - 130


Part 2: 171

65# bar

30# db for box steps and split squats

25# (1) 20# (2) for fly’s

*Next time I’d stay at 25# and go for lean muscle reps on legs


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