top of page
Search
  • Writer's pictureJohn Fadel
    • Oct 8
    • 1 min read

Monday PVF

Push Jerk

Set 1: 7 Push Jerks @ 64%

Set 2: 5 Push Jerks @ 73%

Set 3: 3 Push Jerks @ 82%

Set 4: 7 Push Jerks @ 67%

Set 5: 5 Push Jerks @ 76%

Set 6: 3 Push Jerks @ 85%

Set 7: 7 Push Jerks @ 70%

Set 8: 5 Push Jerks @ 79%

Set 9: 3 Push Jerks @ 88%

every 2 min


"Steel Trap"

5 Rounds:

10 Power Cleans 135 / 95 lb

10 Bar-Facing Burpees

Rest 5 Minutes

5 Rounds:

20/15 Calories

10Lunges FR 135/95

Time Cap: 30 Minutes


- Overview: Athletes will complete 5 rounds of power cleans and bar-facing burpees. After those 5 rounds, they'll rest 5 minutes then complete 5 rounds of cals and Lunges instead of burpees. Pacing will be key in both parts today.


66 views1 comment

Recent Posts

See All

On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5

On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

bottom of page