top of page
  • Writer's pictureJohn Fadel

Thursday Strength

Updated: Mar 22, 2023

- Athletes should work to go up in weight each set.

- All reps should be completed before putting the bar down.


- Somewhere between 70-80% of your 1RM clean is a great place to be.

- Score: Enter weights used for each set incase you needed to go up or down in weight on any set. 

Every 2min x8

From the ground

1 clean shrug

1 hang power clean

1 squat clean

12 butterfly sit ups

-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

BB bench press 165/85#

Sissy squats 70/50#

Bench OH extensions 60/40

LM squat press 90/35

82 views0 comments

Recent Posts

See All

Weekly Overview

We have MURPH to start the week off. Switching this week out a little bit to accommodate for the big MURPH day. Strength cycle on the new movements Power clean, Bench and Front squat. Week 1 starting

Saturday 9:30 Booty Class

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 (


bottom of page