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  • Writer's pictureJohn Fadel

Thursday Strength

Movement: Front Rack Squat

build up to a 5 rm - In 5-10 min RPE 8

  • start light then go up in weight

Then:

-10% weight

5 x 5 10min

Between each set:

8 each side renegade rows 50/35


Circuit RPE 8

45:25

2 sets 2 laps

3 per station

  1. KB/DB box step downs- 3 sec decent 50/35

  2. LM single arm press 45/25

  3. DB curl with iso hold 25/15

  4. Rip 60 rows


videos:

Box Step down



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