John Fadel
- Jul 30
- 1 min read

Monday- PVF 5,7:15,8:15,9:15am,5:30pm

Updated: Jul 30

Back Squats

5 Sets [Building To Heavy]:

5 Back Squats

*Rest 1-2 Minutes Between Sets

*Start First Working Set @ 75%

"I Am 12"

AMRAP 12:

26/20 Calories & 2 laps around building run. 700m

Max Rounds With Time Remaining.

5 Bentover rows , 1 Front Squat

5 Bentover rows , 2 Front Squats

5 Bentover rows , 3 Front Squats

....

Barbell: 115 / 85 lb

Accessorie work:

3 rounds

8 Deficit pull-ups 4 sec down use bands

30sec star hold L/R

10KB upright rows 50/35

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Monday PVF

Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov

Monday PivotX

Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%

Saturday Work!

Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente