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  • Writer's pictureJohn Fadel

Monday Strength

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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