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  • Writer's pictureJohn Fadel

Monday Strength

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%


Back Squat every 2min x 6

10 bicep curls in between each set

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 @ 70%

Set 6: 6 Back Squats @ 80%


Circuit

Stimulus:

Building Muscle: Pick weights to find failure point before 35 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 35 second mark. Faster tempo movements.

  • 2 laps

  • First lap 3 sets

  • 2nd sets

  • 35:20

BB static lunge pulses 95/65

DB Arnold press 40/20

KB DB sumo squats elevated (go heavy)

LM Bentover rows 90/40

V-ups




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