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  • John Fadel

Thursday Strength

-2 sections

-4 moments per section combination of upper and lower body movements.

-400 reps

-50 reps per movement

4 min per movement

*more than 1min left +10reps

1 min rest

1 set each

Section 1

BB Jerk/Push Press 115/85

DB RDL 55-70/40-50

KB Single Arm Bent-over row 35reps/per arm 45-50/30-35

LM Squat calf raise 105/55


Section 2 (move benches to the DB section)

BB Lunges 115/75

DB Bench OH extension 60-70/35-40

KB/DB sissy squats (want heavy double KB) 70/50

LM kneeling press 90/35


Option abs

Wall ball sit-ups

Wall ball Spider-Man’s

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