top of page
Search
  • Writer's pictureJohn Fadel
    • Jul 2
    • 1 min read

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.




88 views1 comment

Recent Posts

See All

Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov

Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%

Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente

bottom of page