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  • Writer's pictureJohn Fadel
    • Apr 27
    • 1 min read

Thursday Strength

Warm up

30s Hang From Pull-up Bar

30s Overhead Hold (Empty Bar)

10 Push-Ups

10 bench Presses (Empty Bar)

Build to 65% & hit 2-3 reps each time you make a weight jump. 

Bench Press

5-5-5-3-3-3-1-1-1

*Start @ 65% ; Build

*Rest 1-2 Minutes Between Sets

10R/L Between each banded hip flexor raises


Circuit

3 sets lap 1

2 sets lap 2

35-20

  1. 75/35-45 Rig bench laying down tricep ext.

  2. sissy squats 70/50

  3. Kb/db 50/35 standing single arm rows

  4. BB sumo squats 70-80% 1RM

  5. Butterfly sit-ups W/halo kb 26/18






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