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  • Writer's pictureJohn Fadel

Monday PVX: “Open House”

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%


Set 1: 1 Strict Press @ 70%

Set 2: 1 Strict Press @ 75%

Set 3: 3 Strict Press @ 85%

Set 4: 3 Strict Press @ 85%

Set 5: 3 Strict Press @ 85%

Set 6: Max Strict Press @ 85%

every 2 min


AMRAP 9:

6 Thrusters 115 / 85 lb

6 Lateral Barbell Burpees



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