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  • Writer's pictureJohn Fadel

Friday PVX: "Is Your Refrigerator Running?"

General Warm Up (6 Minutes) (3-9)

General flow 

  • 200m Run

  • :30 Samson stretch

  • :30 Bootstrap and reach

  • :30 Bodyweight kang squats


2-3 sets build up to 50%

Set 1: 5 Deadlifts @ 50%

Set 2: 3 Deadlifts @ 60%

Set 3: 1 Deadlift @ 70%

Set 4: Max Deadlifts @ 75%

every 2 min

Don't Go To Failure On Final Set


Snatch

Barbell snatch progression 

  • 3 High hang snatch 

  • 3 Hang snatch 

  • 3 Snatch from mid-shin 

  • Add light weight 

  • 3 Cued reps from floor

Power Snatch 

3-4 sets build up to 85% -6 min

On the 3:00 x 3 Sets: 

1 Power Snatches

Start First Working Set at 85% & Build To Heavy 

"Is Your Refrigerator Running?" 

5 Rounds For Time: 

200 Meter Run or 10 Shuttle runs

15 Pull ups

Time Cap: 10 Minutes


For the Coach

  • In part 1 manage your room so that everyone can snatch safely. Manage your clock so that you can have eyes on each athlete as they lift. This is a big day for athletes as they have an opportunity to PR their snatch. Celebrate wins publicly in the class. 

  • In part 2,  if you’re short on rig space you can stagger start times and begin a second heat :60-:90 behind. Make sure everyone begins the workout with the run. 

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