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

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