top of page
  • Writer's pictureJohn Fadel

Friday PVX: The swing of things


Front Squat

Set1-5 building to 90%

Max Repetitions of Front Squats @ 90%

* To Technical Failure

"The Swing of Things"

For Time:

42 Kettlebell Swings option: Hang DB Snatch

42/34 Calorie Bike option: Rower

120 Double Unders option: 150singles

30 Kettlebell Swings

30/24 Calorie Bike

80 Double Unders 100singles

18 Kettlebell Swings

18/14 Calorie Bike

40 Double Unders 50singles

Kettlebell: (53/35)

‍DB: 50/35

Time Cap: 18 Minutes


For Time:

42 Chest-To-Bar Pull-ups

42/34 Calorie Ski

120 Double Unders

30 Chest-To-Bar Pull-ups

30/24 Calorie Ski

80 Double Unders

18 Chest-To-Bar Pull-ups

18/14 Calorie Ski

40 Double Unders

Time Cap: 18 Minutes

Athletes should be targeting 2-4 reps at #10 heavier than the load they used the first time we performed the front squat during this cycle. If athletes didn’t complete the front squat the first time, they’ll target 90%.

In part 2, we have a big cardio conditioning piece today and with a descending rep scheme, it's sure to get spicier as the sets get smaller! How do we strategize to make the most of our work and handle the interference that comes with these movements?

Accessory Work

Posterior Pump

For Quality:

100 Banded Glute Bridges

100 Box Hamstring Curls

68 views1 comment

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

1 Comment

Jun 15

FS 3 @235

bottom of page