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  • Writer's pictureJohn Fadel

Monday PVF & PivotX

Overhead Squat/PVF-Back Squat :18min cap

9 Sets [Building To Heavy]:

3-3-3-2-2-2-1-1-1 Overhead Squat

*Rest 1-2 Minutes Between Sets

*Start First Working Set @ 75%


- The barbell should come from a rack.

- We aren't necessarily looking to PR but if it's there, go for it! 

- If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep.

 

- Score: Heaviest Single


Modifications

- Front Squats

- Back Squats

- Single Dumbbell Overhead Squats


"Water Damage"

2 Rounds For Time:

21 Overhead Squats 115 / 85 lb

150 Double Unders

900 Meter Row (see modifications for bigger classes)

Time Cap: 18 Minutes


Strategy

- Let's aim to hold on for bigger sets (1-3 sets) of overhead squats in this workout.

- Let's also aim for some bigger sets (1-3 sets) of double unders.

- Let's see if we can complete our second row faster than our first row. Our first row should be paced in a way that will allow us to stick to our overhead squat strategy. The second row will be the last movement in our workout so let's try to push the pace.


Modifications

OVERHEAD SQUATS

- Reduce Loading

- Sub Single Dumbbell

- Front Squats

- 2x Air Squats

DOUBLE UNDERS

- Reduce Reps

- 1.5x Single Unders

- Plate Hops

- 2:00 Effort On Any Machine

900 METER ROW

- Reduce Distance

- 750m Ski

- 1,800m Bike

- 750m Run

- 550m Air Run


"Sgt. Slaughter"- Sprint conditioning : 12min

For Total Time:

[On the 00:00]: 100 Yard Shuttle Sprint

[On the 01:00]: 200 Yard Shuttle Sprint

[On the 03:00]: 300 Yard Shuttle Sprint

[On the 06:00]: 100 Yard Shuttle Sprint

[On the 07:00]: 200 Yard Shuttle Sprint

[On the 09:00]: 300 Yard Shuttle Sprint

*100 Yards: 50 Yards Out & Back

*200 Yards: 100 Yards Out & Back

*300 Yards: 50 Yards Out & Back + 100 Yards Out & Back





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