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  • Writer's pictureJohn Fadel
    • Oct 12
    • 1 min read

Friday PVF

Squat Cleans

In between each set three strict pull ups with a three second tempo descent.

Set 1: 3 Squat Cleans @ 70% 206LB

Set 2: 2 Squat Cleans @ 75% 224LB

Set 3: 1 Squat Clean @ 80% 242LB

Set 4: 3 Squat Cleans @ 70% 215LB

Set 5: 2 Squat Cleans @ 80% 233LB

Set 6: 1 Squat Clean @ 85-90% 251LB

Every 2:30 x6

If it's there: go for your 1RM squat clean


circuit 35:20 timer in strength

4 people per station

No rest between laps, bring water with you.

Upper body:Back and Biceps

Lower body: Quads

3 laps

3 sets lap 1- 1st set get familiar with the movement

2 sets lap 2- find failure points

1set lap 3 burnout- high reps heavier weight

  1. Sissy Squats(feet elevated on plate) 70/45#

  2.  Matador dips, box dips, ring dips

  3. Weighted sit up OH press

  4. kneeling KB upright row

  5. Sled push pulls

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