top of page
Search

Thursday Strength

  • Writer: John Fadel
    John Fadel
  • Mar 29, 2023
  • 1 min read

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

 
 
 

Recent Posts

See All
Reminder: New Members app!

Hello everyone, I am excited to announce that we have a new members app called Push Press! With this app, you will be able to easily sign...

 
 
 
Monday WOD

BB Snatches 5 BB snatches aim for 75% 2min x 5 sets Sets 1-2 Build to 75% and maintain Metcon 18 Minute AMRAP 12 BB Hang Snatch (95/65...

 
 
 
Saturday Booty Class 8:30 & 9:30am

Strength 3 working sets Every 4:00 x 3 12 BB Step Ups 95/65 1 50ft DB Bearcrawl 50/35lb DB Partner Workout: -You can break up the 100’s...

 
 
 

1 Comment


Kenzie Barlow
Kenzie Barlow
Mar 31, 2023

75, 80, 85, 80, 85, 90, 90, 95, 105

Proud of that. Also love this format.

Like

©2020 by Pivot Fitness. Proudly created with Wix.com

  • Facebook
  • Instagram
bottom of page