top of page
  • Writer's pictureJohn Fadel

Thursday Strength


5 Bench Press + 5 DL combo

5x5 for 7 rounds 2:00 per round

Build each round, start with 55% of 1RM on both movements.

2 bars one at the rig and one for bench press. Pair up. Help each other add weight.


35:20 3 sets 2 laps

  1. Dips on new matadors/or ring dips

  2. Db Bulgarian split squats 35/20

  3. DB bench chest flys 35/15

  4. Fire hydrants bands

  5. Russian twists 20/15

52 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