top of page
Search
  • Writer's pictureJohn Fadel

Thursday Strength

Warm up

Mobility

1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

X2


Clean & Jerks -15min

Start at about 50% of Body weight and go up each round.

*Athletes Can Push Jerk or Split Jerk

Enter starting and end weight 😎

EMOM 1:30 x 10

REPS:

10-9-8-7-6-5-4-3-2-1



Circuit 40:20 -20min

2 sets 2 laps

  1. Matador dips

  2. Back squats -rig (Body weight on BB)

  3. Ring rows/rip 60 rows

  4. Wall sit bicep curls 30/20

  5. Low plank Spider-Man’s.


97 views8 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets