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  • Writer's pictureJohn Fadel

Monday PVX/PVF: “The good life”

General Warm Up (6 Minutes) (3-9)

  • Get out barbells and medballs 

  • Tabata Flow (:20 on / :10 off)


  • Alternating box step ups 

  • Samson stretch right 

  • Samson stretch left 

  • Alternating spidermans

  • Quick ups (no push up burpee)

  • Lateral lunge and reach 

  • Lunge to knee hug

  • Bootstrap squat 

  • Squat jump

  • Box jump


Push Press

Warm up

5 empty barbell strict

5 empty push

6 light weight

3 moderate weight

Build to 80%

6 Sets [Same Weight Across]:

2 Push Press

every 2 min

Aim For Between 80-90% 1RM


Option: 1

WORKOUT

"The Good Life" [BENCHMARK]

3 Rounds For Time:

500 Meter Row or Bike 30/24 cals 400M ski

12 Burpees

21 Box Jumps (24"/20")

Time Cap: 16 Minutes


Option: 2

OPEN-GAMES

3 Rounds For Time:

500 Meter Row

4 Wall Walks

20 Pistols

Perform 10 pistols on one leg before switching to 10 on the other leg. 

Time Cap: 16 Minutes


After Party 

1 Set 

50 Banded pull aparts 

50 Supinated banded pull aparts 

50 Banded strict press 

…Then 25 of each


FOR THE COACH

Stimulus 
  • Today we have one of our benchmark workouts. The stimulus here is hard and fast!  All athletes are rowing the same distance today. We want athletes to modify this workout in a way that allows them to keep the pace high and the effort very cyclical. 

  •  Score: Time to complete work.

  • Row | 2:00 or less

  • Burpees | :60 or less

  • Box Jumps | :60 or less

The One | Teaching Focus 
  • Leg drive on rower 

  • Emphasize the mechanics of the leg drive on the rower. Help athletes understand that the rower is a lower body push before it is an upper body pull. Cue the athletes to drive the footpads away from and to extend the legs fully before pulling the handle. This will help them improve their performance on today’s benchmark

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