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  • Writer's pictureJohn Fadel

Thursday Strength mobility

Warm up- as you enter the gym

:30 sec rig hang

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

Bench Press (last week of the 6x6)

6 sets 6 reps

:30 sec inbetween each set.

-When you finish a set, check the time, wait for 30 seconds, and start the next set.

-The goal is to keep the same weight and maintain it for all six sets.

-The first few sets may seem easy, but with shorter rest times, you will reach your fatigue failure point in the later sets.

*5-10lbs more then the last week.

*If needed increase or decrease weight.



50 reps 4 min on 1 min off:

  • 4 moments combination of upper and lower body movements.

  • 50 reps per movement

4 min per movement

*more than 1min left + 10reps

1 min rest

1 set each

BB bench over head tricep extensions

pistol squats

Bench single arm rows (70 total)

LM kneeling press

Banded Fire Hydrants


Time left:

Mobility

1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 banded hip hinge stretch

1:00 Banded Lat Stretch (Each Arm)



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