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  • Writer's pictureJohn Fadel

Thursday Strength


Warm up

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 2-3 to 75-85%


Bench Press

On the 2:30 x 6 Sets:

2-3 Bench Press (75-85%)

2 section

-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 Front squats 145/95

DB Bench SA Rows 65+/35 (Tempo 1sec hold each row)

KB Squat cleans 50/35

LM sitting press 90/35





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