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  • Writer's pictureJohn Fadel

Thursday Strength

intro: Starting out a new Month and new program for strength days. Every Thursday will 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. Each week we will go up 5-10 pounds.


Rig Bench press 15min - running timer

8x8 .30 sec between each set

3sec decent each rep


circuit 30:20 3 sets 2 laps -22min

Hip Thrusters 185/135

barbell bench overhead extensions

Bulgarian split squats

Gorilla rows



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