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  • Writer's pictureJohn Fadel

Monday Strength

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

8 Back Squats (Light Weight)

6 Back Squats (Moderate Weight)

...Keep building in sets of 3-4 until you reach 55%


- Barbell should come from a rack.

- Pauses between reps are permitted with the bar held in the back rack position.

- Score: Enter weights used for each set.   

Back Squat 2min x8

6 Sets:

Set 1: 10 Back Squats @ 55%

Set 2: 8 Back Squats @ 65%

Set 3: 6 Back Squats @ 75%

Set 4: 10 Back Squats @ 60%

Set 5: 8 Back Squats @ 67%

Set 6: 6 Back Squats @ 77%


Circuit

Stimulus:

Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.

  • 2 laps

  • First lap 3 sets

  • 2nd 2sets

  • 35:20

Def, reverse lunge (heel on plate. )

DB incline chest press

Pistol squats

KB press with iso hold at the top 40/25

DB Bosu SA Plank fly combo (flig trainer over for harder option)


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