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  • Writer's pictureJohn Fadel

Friday PVF

Push Jerk

Set 1: 6 Push Jerks @ 64%

Set 2: 4 Push Jerks @ 73%

Set 3: 2 Push Jerks @ 82%

Set 4: 6 Push Jerks @ 67%

Set 5: 4 Push Jerks @ 76%

Set 6: 2 Push Jerks @ 85%

Set 7: 1 Push Jerks @ 90%

Every 2min x 7


Timer: Mix burnout

1:45 as many reps as possible for each movement.

Rest:

:30sec between paired movements

:45 between pairs

  1. KB/DB Box step ups 40/30— Box dips or matador dips

  2. Bicep Bentover rows (palms out)95/65 — DB Sumo Squats 65+/45+

  3. DB Chest press 50/35— Russian twists

  4. Moving planks — Sleds push pull

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