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  • Writer's pictureJohn Fadel

Monday Strength

Warm up

:30 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

...Keep building in sets of 2-3 reps until you are ready to attempt your heavy set of 5.


Every 2min x 6

Back Squat

Build To A Heavy Set of 5


-4 moments combination of upper and lower body movements.

-50 reps per movement

4 min per movement

*more than 1min left + 10reps

1 min rest

1 set each

BB bench press 165/85#

Sissy squats 70/50#

Bench OH extensions 60/40

LM squat press 90/35



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