John Fadel
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
75/35-45 Rig bench laying down tricep ext.
sissy squats 70/50
Kb/db 50/35 standing single arm rows
BB sumo squats 70-80% 1RM
Butterfly sit-ups W/halo kb 26/18