top of page
Search
  • Writer's pictureJohn Fadel

Friday-Mix:PVF

Jerk Press

-Work our way to a Heavy single

Warmup

20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

Every 2min:

5 Push Jerks @ Light Weight

4 Push Jerks @ Moderate Weight

...Keep climbing until you are ready to attempt your heavy single.



Work out

3rounds

6 mins AMRAP

  • 5 total snatches BB(95/65) 6 total DB(50/35)

  • 4 total OH lunges / (DB's single arm)

  • 10/7 machines

  • 6 box jumps (24/20)

*4 min rest

67 views1 comment

Recent Posts

See All

Monday PVF: Circuit

Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Monday PVX: Tenderloin

Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Saturday WOD

A) 5 min Ski Erg (3 hard pulls at start of each minute) B) 1 Round: 12 Alternating Tempo Cossack Squats 12 Snow Angels 12 Bird Dogs 12 Split Squats (knee over toes as much as possible)Spend 1:00 in th

bottom of page