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  • Writer's pictureJohn Fadel

Thursday Strength

Bench Press

:30 dead hang on the rig

10 push ups

10 empty BB bench press

Then... 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 2-3 reps until you reach 65%.


Score: enter starting weight and end weight.


Bench Press

On the 2:00 × 9 Sets:

5-5-5-4-4-4-3-3-3

*Start at 65% & Build



Circuit

:35/:20 2 sets 3 laps, 1 set 3rd lap

BB sumo squats 185/135

Arnold press DB 35/20

Pistol Squats option: use bands, boxes if needed

Bench single arm Rows 70/40



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Warm up PVC-2 Rounds -8 cals Bike or Row -10 Pass through’s -10 strict Press -10 deadlifts Warm up step-ups and lunges! Strength Every 5:00 x 3 BB 65/45 or 95/65 -10 Barbell Front Rack step-ups (

10 Comments


Kenzie Barlow
Kenzie Barlow
Feb 23, 2023

115# bench

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Kenzie Barlow
Kenzie Barlow
Feb 23, 2023
Replying to

You shut your mouth when you’re talkin to me

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John Fadel
John Fadel
Feb 23, 2023

185-255#

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John Fadel
John Fadel
Feb 23, 2023

2 PR’s today Ali Mills - Bench 115 Kenzie Barlow- Bench 115 🙌🏻🎉

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butterflyogini
butterflyogini
Feb 23, 2023
Replying to

Start #85, finished 3 reps at 100#, & you already drum rolled me 🥁

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Marcus
Feb 23, 2023

175 - 225#

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John Fadel
John Fadel
Feb 23, 2023
Replying to

Marcus update your name for the 10th time! Lol

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Brad Larsen
Brad Larsen
Feb 23, 2023

Start 185#. Finish 225# sets 3-9.

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