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)

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



96 views7 comments

Recent Posts

See All

Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove

Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight

Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat

bottom of page