top of page
Search
  • Writer's pictureJohn Fadel
    • Jun 2, 2022
    • 1 min read

Thursday strength

intro: Starting out a new Month and new program for strength days. Every Thursday this month will be SOH (shoulder to overhead)

Again it will be: 8 sets of 8 reps you only get 30 seconds in between each set. There is no tempo. BUT I don’t want more than a second resting Or shoulders or locked out on each rep. 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. Each week we will go up 5-10 pounds.

15min - running timer

8x8 .30 sec between sets

Not tempo.


circuit 35:20 3 sets 2 laps

GO HEAVY

Rig Back squats RPE 9

DB sitting curls 30/20

DB single leg DL 50/35

KB up right rows 60-70/40-45

40 views0 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page