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  • Writer's pictureJohn Fadel

Monday PVF/PVX

1:00 Active Samson

1:00 Box Front Rack Stretch

1:00 Box Couch stretch

1:00 Box Pigeon Pose

10 box push ups


Bench Press or Hip Thrusters

[PART A]

4 Sets: 4 Bench Press @ 70-75%

5 Second Negative every 2 Minutes

[PART B] Max Unbroken Reps (No Negative) With Final Working Set Weight


Power Cleans

Set 1: 3 Power Cleans @ 50%

Set 2: 3 Power Cleans @ 60%

Set 3: 2 Power Cleans @ 70%

Set 4: 2 Power Clean @ 75%

Set 5: 1 Power Cleans @ 80%


4 Rounds For Time:

30/24 Calories or (15 shuttle runs 25ft) 400m run

20 Box Jumps (24"/20")

10 Power Cleans 155 / 105 lbTime Cap: 20 Minutes


Optional accessorie work:

10 Rounds For Quality:

50ft. Dumbbell Farmers Carry

10-1 Dumbbell Bench Press

30 Second Front Plank


Dumbbells: 70 / 50 lb's









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