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  • Writer's pictureJohn Fadel

Thursday Strength

Shoulder warm up

1:00 cardio machine

30s rig dead hang

10 Push-Ups or HSPU 

30s Empty Barbell Overhead Hold

10 Empty Barbell Push Presses

5 Light Push Presses

3 Moderate Push Presses

BB Push Press

Build to a heavy set of 10.


Start 40% of 1RM

Build each round until fatigue/failure point.

Rnd1 40%

Rnd2 45

Rnd4 55

Rnd8 75%

35:20 3 sets 2 laps

BB lunges rig 135/85

KB American swings 50/35

DB Alt curls with iso hold at 90 30/20

BB Sumo squats 225/145

matador dips.

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