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  • Writer's pictureJohn Fadel

Thursday PVF w/sculpting

Squat Snatch option: OH squats

Set 1: 3 Squat Snatches @ 40%

Set 2: 3 Squat Snatches @ 50%

Set 3: 3 Squat Snatches @ 65%

Set 4: 2 Squat Snatches @ 75%

Set 5: 2 Squat Snatches @ 80%

Set 6: 1 Squat Snatch @ 82%

Set 7: 1 Squat Snatch @ 82%

Go for your 1 rep if it's there.

every 2 min x 7


Sculpting:

4 min time cap per movement

1 min rest between movements


Goal is to hit the rep count for the movement within four minutes.

Focus here is to dial in form and technique.

4 stations 4 people per station.


40 Box Step ups 40/30

50 Close Grip bench press 50/35

50 Front Squats 155/95 60% of 1RM

50 Bicep Curls 30/20



-For building muscle fatigue to failure point should be between 8 to 12 reps-For lean muscle mass your failure points should be around 15 reps







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