top of page
Search
  • Writer's pictureJohn Fadel

Friday PVF - sculpting

Clean Complex

[On the 3:00 x 4 Rounds]:

3 Unbroken Sets:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

*Start roughly around 40 to 50% of your one rep max and build from there.


Sculpting day

25:00 AMRAP:

20 Pullups

20 V-Ups

20 bicep curls- single db

20 DB OH lunges 10R/10L

20 Matador dips

20 DB Bentover rows

20 single leg Box step ups 10R/10L

200 m run

DB (50/35)

BB (115/75)

*Score: every rep is a point. Run and row counts for 20.

  • partition, however you want.

45 views0 comments

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

Comments


bottom of page