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  • Writer's pictureJohn Fadel

Monday PVX: Tenderloin

Barbell flow :15-:20 each 

  • Goodmornings

  • Back squats 

  • Elbow rotations 

  • Press & reach 

  • Stiff Leg deadlifts 

  • Front squats 


Workout

Front Squat 

On the 2:00 x 5 Sets: 

8 Front Squats 

Start First Set at 50% & Build 

"Tenderloin" 

3 Rounds

12/9 Calorie Row/Bike

12 Front Squats

Directly into…

3 Rounds

12/9 Calorie Row/Bike

12 Deadlifts

Barbell: (155/105)


After Party

2 sets 50’ Double DB death march

50’ Double DB walking lunge



For the Coaches:


Technique Tips Front Squat:

  • Establish stance & grip 

  1. Shoulder-width stance.

  2. Hands just outside shoulders.

  3. Loose fingertip grip on the bar.

  4. Elbows high (upper arm parallel to the ground).

  5. Midline is braced.


3 cued ¼ Squat & Hold

Focus on high elbows in set up and hold

3 cued ¼ Squat & hold

Focus on hip initiated squat while maintaining high elbows

3 cued Squat & hold

Focus on high elbows throughout the rep and in the bottom position

2 Cued Squat & Hold

Focus on leading with the elbows as the athlete stands

1 Cued lightweight rep

Focus on elbows high throughout the rep

1 Cued lightweight rep

Focus on hips initiating the squat

1 Cued lightweight rep

Focus on weight in the heels


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