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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


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:


*Start at 65% & Build


: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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