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  • Writer's pictureJohn Fadel
    • May 17
    • 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)

6 reps light weight

4 med weight


Bench Press

Build to a 1RM option 4

Goal is to find your 1RM.

5-5-3-3-1-1-1. Or 8-8-6-6-4-4-4

*Start @ 65% ; Build

every 2min x7

10Wallball Hamstring Curls inbetween each set.


Circuit

3 sets lap 1

2 sets lap 2

35:20

  1. BB palms out row (targets the biceps)

  2. DB Sissy Squats heals elevated on 25lb plate. Single dumbbell goblet hold. 60+/50

  3. Single DB OH tricep extensions 50/35

  4. pistol Squats options: use rip 60 bands boxes, heel elevated on plate.

  5. low plank Spider-Man's



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