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  • Writer's pictureJohn Fadel

Monday PVX

Clean

Set 1: 3 Cleans @ 40%

Set 2: 3 Cleans @ 50%

Set 3: 3 Cleans @ 65%

Set 4: 2 Cleans @ 75%

Set 5: 2 Cleans @ 80%

Set 6: 1 Clean @ 85%

Set 7: 1 Clean @ 90%

Build to a heavy single!

Every 2 min


Bench Press

On the 2:00 x 5 Sets:

1 Bench Press

*Use Same Weight Across

90-100% 1RM

Build for 3 sets then maintain the weight.


Grunt Work

5 Rounds For Time:

25-20-15-10-5 Dumbbell Bench Press @dumbbells(70/50)'s

5-4-3-2-1 Rope Climbs (15ft.)


Modifications:

DUMBBELL BENCH PRESS

- Reduce Loading

- Sub Barbell

- Floor Press

- 2x Push-Ups

ROPE CLIMB

- Reduce Height

- Reduce Reps

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 3 Single Arm Ring Rows Each Arm = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope

- 2 Lay to Stand Climb






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