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  • Writer's pictureJohn Fadel

Thursday strength

For the strength movements you get the option of:

Bench Press and/or Hip thrusters!

It will be the same sets and reps for both movements. Pair up.

For hip thrusters: use soft boxes against the wall or rig post. If your doing both switch back and fourth quickly.

Warm up-

Banded clam shells

Side leg lifts

Hip flexor stretch

10 push ups

10 pull aparts

10 lat pull downs

10 Reps @ Light Weight

5 Reps @ Moderate Weight

...Keep building (If needed) in sets of 3-5 reps until you reach 65%.

Score: enter starting weight and end weight.

Bench Press/Hip thrusters

On the 2:00 × 9 Sets:


*Start at 65% & Build

Option with building- build small increments each round, or build when the reps change in larger increments.

Section 2:

10 min amrap: 95/65-135/85#

15/12 cal bike/row/ski

10 Front Squats


rest 3 min

10 min amrap:

15/12 cal bike/row/ski

10 DB snatches alternating 50/35 - 65/45

8 DB SA OH lunge. 50/35 - 65/45

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1 Comment

John Fadel
John Fadel
Apr 06, 2023


1. 3 rnds +4 135#

2. 3rnds +7 65#

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