top of page
Search
  • Writer's pictureJohn Fadel

Thursday Strength

-LAST BENCH 8x8 New programing next week!


intro: Every Thursday is 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/should 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

  1. BB Sumo squats 185/125 +225/145

  2. DB Bentover Rows 50/35

  3. Fire Hydrants

  4. DB/KB kneeling single arm press 50/35

45 views0 comments

Recent Posts

See All

Friday PVF: Circuit 5am & option 9:15am

Workout Back Squat Build to Heavy Single Every 2min x 6 sets Circuit: 40:20 2 people per station 2 sets 2 laps 2 Slam balls to sprint 50ft Incline DB bench press 50/25 Bulgarian split squats DB Arnol

Thursday PVF: EMOM STRENGTH CIRCUIT

Hang Power cleans Build to Heavy Set of 5 every 2min x 5 sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 2

コメント


bottom of page