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Monday Strength

  • Writer: John Fadel
    John Fadel
  • Apr 23, 2023
  • 1 min read

Updated: Apr 28, 2023

Warm up

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

...Keep building in sets of 2-3 until you reach 70%


Back Squat

Set 1: 5 Back Squats @ 70%

Set 2: 3 Back Squats @ 79%

Set 3: 1 Back Squat @ 88%

Set 4: 5 Back Squats @ 73% 

Set 5: 3 Back Squats @ 82% 

Set 6: 1 Back Squat @ 91% 

Sets 7-8: 2 Sets to Build to Heavy Single

Rest 1-2 Minutes Between Sets.


Circuit

:35/:20 2 sets 3 laps

  1. BB Strict Press (50% of body weight)

  2. Single KB squats cleans 55/35#)

  3. DB Alt ISO hold chest press (3 R/L 55/30#)

  4. Single x2 Double v-ups

  5. DB lunge curl 1 lunge x2 curls

 
 
 

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3 Comments


Nicole NeVille
Nicole NeVille
Apr 25, 2023

PR 160- last two sets

Like

John Fadel
John Fadel
Apr 25, 2023

Set 8-355#

Like

Kenzie Barlow
Kenzie Barlow
Apr 24, 2023

Back squat - 115, 125, 135, 125, 140, 150, 160, failed at 170 and then at 165

Like

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