top of page
Search
  • Writer's pictureJohn Fadel

Thursday Strength

Mobility

30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs


Bench Press

Try to stick to one weight. 75% of 1 rm.

That’s means 8th rep should be a very fatigued state especially on later rounds.

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 3-4 to 75%.


6 Sets:  every 2 min

8 Bench Press @ 75%

Between sets 10 Goblet squats RPE 8

  • 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. Overall score will be your lowest weight recorded to incentivize athletes to stick to the given percentage.

Modifications

- Close grip, Reduce Percentages

- Floor Press

- Sub Dumbbells  


"Cinderella ball"

AMRAP 18:

5 squat cleans 135/95. (10 @ 95/65)

5 Handstand Push-ups

5 ring dips/matador dips/small squat stands (or use 2 30” wood boxes as last option.)

10 Toes to Bar

10 Wallballs 20 / 14 lb to 10/9ft.


Modifications

HSPU

- Reduce Reps

- Use Riser

- Double Dumbbell Push Presses

- Pike Push-Ups

- Burpees


TOES TO BAR

- Reduce Reps

- Toes To As High As Possible

- Knees To Chest

- Weighted Sit-Ups

- Sit-Ups  


WALLBALLS

- Reduce Reps

- Reduce Loading

- Reduce Target Height

- Single Dumbbell Thrusters

- Empty Barbell Thrusters 

- Air Squats  

84 views3 comments

Recent Posts

See All

Tuesday PVX/PVF: Laura

General flow | partner style warm-up :30 row / :30 spidermans each :30 row / :30 reverse lunge w/ reach :30 row / :30 downward dog Power clean warm up: 3 Cued reps ¼ squat / finish position Focus on s

Monday PVF/PVX: Fran

Set 1: 3 Front Squats @ 70% Set 2: 3 Front Squats @ 75% Set 3: 3 Front Squats @ 80% Set 4: 3 Front Squats @ 80% Set 5: 3 Front Squats @ 80% 3 Second Bottom Pause On All Reps Rest 2 Minutes Between Se

Saturday WOD: Highball

General Warm Up (6 Minutes) (3-9) General Flow :30 each Get out medballs Bike Air squat to ball Bike MB front Squat MB squat Clean Bike MB push Press MB push Press and Toss Bike MB thruster Set 1: 5

bottom of page