top of page
Search
  • Writer's pictureJohn Fadel

Thursday Strength

Stimulus:

- Barbell should be taken from a rack.

- Athletes are responsible for changing out their weights between sets.

- If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep.

- Score: Enter weights used for each set.  


Modifications:

Sub for DB’s

Close grip


Warm up:

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 2-3 to your opening weight.


On the 2:00 x 9 Sets: between each set

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 75

Set 3: 2 Reps @ 80

Set 4: 6 Reps @ 75

Set 5: 4 Reps @ 80

Set 6: 2 Reps @ 85

Set 7: 6 Reps @ 80

Set 8: 4 Reps @ 85

Set 9: 2 Reps @ 85-90%


Part 2

This workout is tailored to the athlete and what your needs and goals are. If you're looking for lean muscle mass lighter weight higher repetitions, to tone up. If you're looking for building muscle, and strength, more weight and lower repetitions.


-4 moments combination of upper and lower body movements.

Start athletes a different movements, if needed.


AMRAP

2 min per movement

1 set each

2 laps around all movements.

:45 sec between movements


BB Oh Extensions 65/35

KB/DB walking lunges 50/35

DB hang clean and press 50/35

LM squat calf raise 90/50


Score is weight and reps per movement

Use white boards

83 views1 comment

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page