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  • Writer's pictureJohn Fadel

Thursday Bench and/or Hip thrusters.

For the strength movements you get the option of:

Bench Press and/or Hip thrusters!

It will be the same sets and reps for both movements. Pair up.

For hip thrusters: use soft boxes against the wall or rig post. If your doing both switch back and fourth quickly.


Warm up-

10 Reps @ Light Weight

5 Reps @ Moderate Weight

...Keep building (If needed) in sets of 3-5 reps until you reach 65%.

Score: enter starting weight and end weight.


Bench Press/Hip thrusters

On the 2:00 × 9 Sets:

8-8-6-6-4-4-3-3-3

*Start at 65% & Build

Option with building- build small increments each round, or build when the reps change in larger increments.


Section 2:


10 min amrap: 95/65-135/85#

20/15 cal bike/row/ski

10 Front Squats

8 SOH

rest 3 min


10 min amrap:

20/15 cal bike/row/ski

10 DB snatches alternating 50/35

8 DB box step ups 50/35

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2 Comments


John Fadel
John Fadel
Mar 17, 2023

Bench 135-255# Thruster 225-385#

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Kenzie Barlow
Kenzie Barlow
Mar 17, 2023

Hip thrusters - started at 85 ended at 195. Should have started heavier.

Bench - started at 65 ended at 105

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