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

Friday PVX: T.U.P. HERO

Workout Front Squat Heavy Set of 20 12min ‍ * Look To Beat Attempt From 7/12/24 ‍ "T.U.P." [HERO] 15-12-9-6-3: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups ‍ Time Cap: 18 Minutes ‍ Ac

Thursday PVF: 50 rep sculpting

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min 50 rep Sculpting -50 reps per movement 4 min per movement *more than 1min left +10reps 1 min rest 1 set each DB bench incline press 50/30 KB/DB box

Thursday PVX: Hold Still

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min Workout "Hold Still" 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Hang Cleans option: Front Rack Reverse Lunges

1件のコメント


John Fadel
John Fadel
2023年7月15日

245#

9 +3 BB95#

いいね!
bottom of page