top of page
Search
  • John Fadel

Thursday Strength

Updated: Nov 4, 2021

-2 sections

-4 moments per section combination of upper and lower body movements.

-400 reps

-50 reps per movement

4 min per movement

*more than 1min left +10reps

1 min rest

1 set each

Section 1

BB Front Squats 115/75

DB sitting shoulder press 45/30

KB box step ups 50/35

LM standing chest press 110/35

Section 2

BB bent over rows 115/75

DB dead lifts 70/50

KB kneeling curls 30/18

Rip 60 pistols or standing pistols


21 views0 comments

Recent Posts

See All

Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

bottom of page