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  • Writer's pictureJohn Fadel

Thursday Strength


5 Bench Press (tempo 3sec decent) + 6 OH Walking lunges/Front rack lunges (if there’s room, if not static lunges)

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 walking lunges off the rig. Pair up. Help each other add weight.


Sec 2

50 rep challenge

*4 min to complete 50 reps. Break up the reps into multiple sets. Find failure points throughout the 4 min.

*if there’s more than 1min on the clock you gained yourself 10 more reps. 🙌🏻

*1 min rest between each movement

  1. Rig BB bench lat pullovers 65/35#

  2. Elevated sumo squats DB/KB 75+/50#

  3. LM thrusters

  4. Ab rollers

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