top of page
  • 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%



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)

70 views0 comments

Recent Posts

See All

Friday PVX: The swing of things

Workout Front Squat Set1-5 building to 90% Max Repetitions of Front Squats @ 90% ‍ * To Technical Failure ‍ "The Swing of Things" For Time: 42 Kettlebell Swings option: Hang DB Snatch 42/34 Calorie Bi

Thursday PVF: EMOM

EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 20 min Coaches (if needed take a 2 min break after the 3rd lap.

Thursday PVX: Upstream

Jerk Press Emom x12 3 push Jerks build up to a heavy 3 Workout "Upstream" 5 Rounds x AMRAP 4: 18 Toes to Bar 18 Burpees Over rower or BB Max Calorie Row ‍ Rest 4 Minutes Between Rounds Stimulus Hard e


bottom of page