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  • Writer's pictureJohn Fadel

Monday Strength

Back Squat 2min x6-7

Building to your 1RM

6 Sets:

Set 1: 6 @ 40-50% warm up

Set 2: 6 @ 50% warm up

Set 3: 3 @65%

Set 4: 2 @70%

Set 5: 1 - find Your 1RM the next 2 -3sets

Set 6: 1 - 100%

Set 7: 1 - if needed

Option: 4rm sets would be- 7-7-6-5-4-4-4 starting at 40% and building.


Circuit-

19min

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.

  • 3 sections

  • Divide Members into different sections

  • 2 laps 30:25 -strength and mix timers

  • 4 sets alternating from one movement to the next in the section . Move to next section when you complete 4 sets. (Ex. Set1 push press, Set2 split squats, set 3 is back to push press....)

Section1

Set 1 BB Push press 95/65 (Bring a bench to your spot at the rig.)

Set 2 BB Front rack Bulgarian split squats (use bench

Section2

Set 1 DB Bentover rows 50/35

Set 2 DB Lunges

Section 3

Set 1 in/out crunches (around DB)

Set 2 low plank reaches (reach to tap db infront of you Alt arms)

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7 comentários


Jen Shields
23 de mai. de 2023

255

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addy milne
22 de mai. de 2023

225 today was legit thank you!!

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Whitney Hunsaker
Whitney Hunsaker
22 de mai. de 2023

195#

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John Fadel
John Fadel
22 de mai. de 2023

Everyone please put their back squat weight 1 rm in here. It’ll be nice to have as a reference when we are doing percentages.

I am updating the PR board. Thank you!

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John Fadel
John Fadel
22 de mai. de 2023

355#

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