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  • Writer's pictureJohn Fadel

Monday Strength

Warm up

With An Empty Barbell...

5 Good Mornings 

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Press (From Back Rack) 

5 Snatch Grip RDL

5 Overhead Squats

With A Light Weight...

5 Overhead Squats

With A Moderate Weight...

3 Overhead Squats

Keep making weight jumps hitting 2-3 reps at a time until you are ready to attempt your heavy set of 5.


Overhead Squat option:Back squat

Build To A Heavy Set of 5

Every 2min x8

Modifications

- Front Squats

- Back Squats

- Single Dumbbell Overhead Squats


"Control-V"

For Time:

30 push press 95 / 65 lb

150 Double Unders

1600 meter run

Rest 2 Minutes

50 Box Jumps 24/20

150 Double Unders

30 front rack lunges 95 / 65 lb

Time Cap: 18 Minutes


Partition the work out however you want.




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1 Comment


Noel Schenk
Jul 03, 2023

OH squat made 65#, failed after two reps at 70#


WOD 17:02. 65# push press, 2 x SU, 1600 m row, step-ups. Lunge with now weight (ouch, knees)

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