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  • Writer's pictureJohn Fadel
    • Nov 2, 2022
    • 1 min read

Thursday Strength

This week we will be re testing our 1RM. Option 4

Next up is Backsquat

Keep in mind form over load. Best form wins. Try and find 1 RM in 6-8 sets. Start light and build.

Back Squats 12 min

Technique

Find 1RM, 15min option 2-4 RM

Set/Reps example

1-8reps light weight

2-6 light weight

3-4

4-2

5-1/2

6-1


Conditioning

1 Lap

4 min to complete 50 reps of each movement.

1:00 of rest between each movement


Landmine Rows

Kb/DB Box step ups 24/20#

Bicep curls

BB box Hip Thrusters

Ab rollers







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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat