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  • Writer's pictureJohn Fadel

Thursday mix

Updated: Oct 24, 2022

Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at a moderate level for the first set (RPE about 7). By the 5th set it should be fairly difficult 8th set should be failure or close to it.


Rig Bench press 15min - running timer

8x8 .30 sec between each set

3sec decent each rep


Strength Circuit

35:20 3 sets 2 laps

1. BB right lol lunges

2. Sitting bicep curls I should sold 0/20

3. Pistol squats 35/20

4. DB Alt shoulder press iso hold 50/35

5. Russian twist 30/14

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