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  • Writer's pictureJohn Fadel

Monday PVF

Clean

Warm up sets 1-3

Set 1: 3 Cleans @ 40%

Set 2: 3 Cleans @ 50%

Set 3: 3 Cleans @ 65%

Set 4: 2 Cleans @ 75%

Set 5: 2 Cleans @ 80%

Set 6: 1 Clean @ 85%

Set 7: 1 Clean @ 90%

Build to a heavy single!

Every 2 min


Bench Press

On the 2:00 x 5 Sets:

1 Bench Press

*Use Same Weight Across

90-100% 1RM

Build for 3 sets then maintain the weight.


Grunt Work

4 Rounds For Time:

26-20-16-10-Lunges

(DB 50/35)

25-20-15-10- Bench Press @dumbbells(50-70/30-50)'s BB@155/95)

4-3-2-1 Rope Climbs (15ft.)







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