top of page
  • 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%


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

75 views0 comments

Recent Posts

See All

Friday PVX: The swing of things

Workout Front Squat Set1-5 building to 90% Max Repetitions of Front Squats @ 90% ‍ * To Technical Failure ‍ "The Swing of Things" For Time: 42 Kettlebell Swings option: Hang DB Snatch 42/34 Calorie Bi

Thursday PVF: EMOM

EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 20 min Coaches (if needed take a 2 min break after the 3rd lap.

Thursday PVX: Upstream

Jerk Press Emom x12 3 push Jerks build up to a heavy 3 Workout "Upstream" 5 Rounds x AMRAP 4: 18 Toes to Bar 18 Burpees Over rower or BB Max Calorie Row ‍ Rest 4 Minutes Between Rounds Stimulus Hard e


bottom of page