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  • 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

6 Sets:

Set 1: 6 @ 65%

Set 2: 4 @ 75%

Set 3: 2 @ 85%

Set 4: 6 @ 70%

Set 5: 4 @ 80%

Set 6: 2 @ 90%

*Emom every 2:30

❗️Switching with/OR

Hip Thrusters

same percentages and sets/reps as bench press.


Circuit

Goal 50 reps each

Building muscle: low reps heavy weight

Lean muscle: lower weight higher reps

4min per movement

1 min rest

KB/db single arm rows 70/40

If there is more than one minute left on the clock, you gained 10 more reps.

4 movements (mix of upper and lower body)

  1. BB Front squats 135/95

  2. DB sitting Bicep curls 30-35/20

  3. BB sumo squats 185/125

  4. KB/db single arm bench rows 70/40

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