top of page
Search
  • Writer's pictureJohn 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 Back Squats 165/115 RpE8-9 don’t rush

DB seated curls 30-35/15-20

KB/DB single leg DL 25 per leg 45-50/30-35

LM kneeling press 90/35


Section 2 (move benches to the DB section)

BB bentover row 115/65

DB Bulgarian split squats 25 per leg 35/20-25

KB/DB upright Rows 55-60/35-40

LM Squat calf raise 105/65

51 views0 comments

Recent Posts

See All

Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove

Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight

Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat

bottom of page