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  • John Fadel

Thursday Strength

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 on top or bottom of the set. 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 curls w/Alt iso hold 30/20

BB hip thrusters RPE 8-9

KB/DB Gorilla Rows 70/45

Hollow core DB press 25/15




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