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)
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
BB Close Grip Bench Press w/pulse (tricep press) RPE 7
DB Squats shoulder rack 50/35
rip 60/ring rows
LM reverse lunge RPE 7
V-ups single,single ,double