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  • Writer's pictureJohn Fadel
    • May 3
    • 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)

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



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