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  • Writer's pictureJohn Fadel

Monday Strength

Mobility

1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 Front Rack Stretch

1:00 Banded Lat Stretch (Each Arm)

1:00 Squat Hold


Emom 2min x6

Overhead Squat option front squat

6 Sets:

5 Overhead Squats 

10 Lean Muscle mass

In between sets 10 bicep curls

*Start @ 65% 1RM Build

*lean muscle mass start at 45%.


Circuit

Goal 50 reps each

Building muscle: low reps heavy weight

Lean muscle: lower weight higher reps

4min per movement

1 min rest

4 movements (mix of upper and lower body)


BB staggered DL 135/95

DB Chest flys 35/20

Pistol squats

DB clean and press. 50/35

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