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  • Writer's pictureJohn Fadel

Thursday Strength

Lunges OverHead/option back rack

Barbell should come from the rack

On the 2:00 x 8rounds

8 total lunges alternating

Start at 60% of 1RM

Build each round, last round RPE 9



4 moments combination of upper and lower body movements.

-50 reps per movement

4 min per movement

*more than 1min left +10reps

1 min rest

1 set each


Section 1

BB bench press 175-185/85-95

DB Bulgarian split squats 30/20

KB/DB SOH 50/35

BB Sumo Squats 185/125

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