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  • Writer's pictureJohn Fadel

Friday PVX: “Daniel” Hero

Front squat

Set 1: 8 Front Squats @ 58%

Set 2: 6 Front Squats @ 67%

Set 3: 4 Front Squats @ 76%

Set 4: 8 Front Squats @ 61%

Set 5: 6 Front Squats @ 70%

Set 6: 4 Front Squats @ 79%

Rest 1-2 Minutes Between Sets


WORKOUT

"Daniel"

For Time:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65) 

800 Meter Run

21 Thrusters (95/65) 

400 Meter Run

50 Pull-ups

Time Cap: 25 Minutes

KG | (43/29)

OPEN-GAMES

FOR THE COACH

Stimulus 
  • Medium to long range grind, meaning that we want to pace ourselves in the front half of this hero workout in order to be able to maintain or kick it up a notch in the back half. 

  • Pull-up | 4:00 or less each 

  • 400 Meter Run | 2:30 or less 

  • 800 Meter Run |  5:00 or less 

  • Thrusters | Light. 2:00 or less. 2 sets or less.

The One | Teaching Focus 
  • Push the rig, pull the rig 

  • With 100 pull ups today we’ll focus on the mechanics of the kip. Even if many of your athletes modify to ring rows or jumping pull ups today, the teaching focus and drills will help them improve their coordination and skill with the kip swing. The focus here is to “push and pull” the rig to keep the pull up shoulder initiated rather than hip initiated. 

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