top of page
Search
  • Writer's pictureJohn Fadel

Thursday Strength

Warm up

30s Hang From Pull-up Bar

30s Overhead Hold (Empty Bar)

10 Push-Ups

10 bench Presses (Empty Bar)

30s bottom of squat hold

10airsquats

30s wall glute bridges x2

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

Bench Press

Build to a heavy set of 5

*Start @ 65% ; Build

*Emom every 2:30

❗️Switching with/OR

Hip Thrusters

Building to a heavy set of 5

*Start @ 65% ; Build

*Emom every 2:30


Circuit

3 sets lap 1

2 sets lap 2

35:20

  1. BB Close Grip Bench Press w/pulse (tricep press) RPE 7

  2. DB Squats shoulder rack 50/35

  3. rip 60/ring rows

  4. LM reverse lunge RPE 7

  5. V-ups single,single ,double



85 views2 comments

Recent Posts

See All

Tuesday PVF/PVX : Mambo No. 5

Workout Power Clean Every 2min x 5 Build to 80% Then Max Repetitions of Power Cleans @ 80% * To Technical Failure ‍ "Mambo No. 5" AMRAP 5: Buy-In: 40/28 cal 9 Power Cleans (95/65) 21 Double Unders ‍ R

Weekly Overview

We have MURPH to start the week off. Switching this week out a little bit to accommodate for the big MURPH day. Strength cycle on the new movements Power clean, Bench and Front squat. Week 1 starting

2 Comments


John Fadel
John Fadel
May 04, 2023

Bench 245x5

Hip thrust 315x5

Like

Nicole NeVille
Nicole NeVille
May 04, 2023

Hip thrusters PR 315

Like
bottom of page