John Fadel
- Aug 20
- 1 min read

Monday PVF: 5am/7:15am/8:15am/9:15am/5:30pm

Updated: Aug 21

Back Squats

6 Sets [Building to Heavy]:

3 Back Squats

every 2:30x6

10 renegade rows between sets 50/35

"Most Dope"

10 Rounds For Time:

10-9-8-7-6-5-4-3-2-1

DB incline bench press EVEN numbers 50-60/35#

Back squats ODD numbers 65% of 1RM

1 Rope Climb (15ft.)

Cash out : 400m run 100 Russian twists 20/15

Time Cap: 20 Minutes

Modifications:

ROPE CLIMBS

- Reduce Climb Height

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope

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Monday PVF

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

Monday PivotX

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%

Saturday Work!

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