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  • Writer's pictureJohn Fadel

Thursday PVX: Nothin Crazy

Barbell Back Rack Lunges

On the 2:30 x 6

4 Lunges

Build to a heavy set. Start at 50%


"Nothin' Crazy" 

AMRAP 20: 

10 Strict Pull-ups 

20 Goblet Step Back Lunges (50/35)

30 AbMat Sit-ups 

60 Double Unders 


After Party 

3 Sets 

10 Tall kneeling DB shoulder press each arm 

12 Tall kneeling DB crush grip curls 


FOR THE COACH

Stimulus 
  • Today we have a classic full body and primarily gymnastics only conditioning workout. We want to recognize this workout as highly cyclical and should be able to keep moving consistently throughout all 20 minutes. Encourage your athletes to modify so that all movements can be completed in around :60. Athletes should hold DB in goblet position. 

  • Strict Pull Ups | :60 or less. 

  • Alternating DB Lunges | :80 or less. Unbroken.

  • Abmat Sit ups | :60 or less

  • Double Unders | :60 or less. 2 sets or less.

The one | Teaching Focus 
  • Range of motion 

  • Today’s teaching focus is a through line across most movements. In the strict pull ups each rep should have the chin over the bar at the top and full extension of the elbow at lockout. In the lunges, the athlete’s knee should make contact with the ground and they should complete each rep by standing tall with the hips and knees fully extended. In the sit ups, the shoulder should make contact with the floor and then pass through the hips. 


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