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  • Writer's pictureJohn Fadel

Monday PVF: Circuit

A) 5 min machine (0:10 burst at start of each minute)

B) 1 Round:

12 Alternating Tempo Cossack Squats

12 Snow Angels

12 Bird Dogs

12 Split Squats (knee over toes as much as possible)

Spend :30 in the bottom of a snatch with an empty barbell


Back Squat Prep: 5min

Establish a Max vertical box Jump

Rest 0:30 Between Jumps


Main Piece:

Take 5 Sets to Build To a Heavy 3-rep Back Squat

• Rest 2 Minutes Between Sets

• Sets should start at or above 70%


Circuit:

Strength Circuit

35:20 3 sets 2 laps


1. BB Strict Press 60%

2. Pistol Squats

3. DB close grip Bench 50/35

4. KB Single leg DL 35/25

5. Bicycle crunches

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