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  • Writer's pictureJohn Fadel

Thursday strength

Bench Press 2min x6

6 Sets: try to go up 5-10lbs from last week.

Set 1: 6 @ 70%

Set 2: 4 @ 78%

Set 3: 2 @ 85%

Set 4: 6 @ 75%

Set 5: 4 @ 80%

Set 6: 2 @ 90%


Circuit

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- (as many reps as possible)

2 min per movement

1 set each

2 laps around all movements.

:45 sec between movements

BB push press 115/75

KB/DB walking lunges 50/35

DB Bicep curls 30/20

BB sumo squats 205/135

Score is weight and reps per movement

Use white boards



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