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  • Writer's pictureJohn Fadel

Friday PVX: Wildcard

 Mindset 

“You are what you do, not what you say you’ll do”. - C.G. Jung


  • Tabata flow :20 on / :10 off 

  • Arm circles 

  • Arm wraps 

  • Inchworms 

  • Knuckle draggers 

  • Knee pulls 

  • Quad pulls 

  • Scissor kicks 

  • Samsons R 

  • Samsons L 

  • Plank to toe touch  


Back rack lunges option elevated:

Build to a heavy 2 reps (each side)

2:00x5sets

Between sets 5 strict pull-ups


“Wildcard”

For Time (30 Minute Cap):

1600m Run (Or 120/90 Cal Echo Bike)2000/1800m Row

100 DB Snatches 50/35 (Or 250ft HS Walks 25ft sections)

*performed as intervals:

2 Minutes of Work1 Minute of Rest



Stimulus

Roughly 8-10 minutes of work time on the conditioning pieces, 5+ minutes of work on snatches. Work hard as you will be doing a 2:1 work to rest ratio, just not too hard as you will not fully recover in that time.



Extra work For games:

Snatches

Set 1: 3 Snatches @ 50%

Set 2: 2 Snatches @ 60%

Set 3: 2 Snatches @ 70%

Set 4: 1 Snatch @ 75%

Set 5: 1 Snatch @ 80%

Set 6: 12 Snatches For Time @ 80% Rest 1-2 Minutes Between Sets

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