top of page
Search
  • Writer's pictureJohn Fadel
    • Jul 16
    • 1 min read

Monday PVF- 5am,7:15am,8:15am,9:15am5:30pm

Back Squats

Building to a heavy single every 2min x 7

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

5

3 Back Squats (Moderate Weight)

3

2

..Keep building in singles until you reach your heavy for the day. 


Metcon: 25min time cap

5 rounds for time:

12-Boxovers

7-Thrusters 115/85#

4- MU or 8 C2B or 10 Pull ups (option 4 DB Devil presses)

12-Butterfly sit-ups





91 views2 comments

Recent Posts

See All

Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov

Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%

Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente

bottom of page