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  • Writer's pictureJohn Fadel

Tuesday PVX/PVF: AMRAP & Leg pump

Back Squats

On the 2:00 x 5 Sets:

2 Back Squats

*Start First Working Set at 60% & Build To Heavy

AMRAP 10:

400 Meter Run or 10 25ft shuttle runs

18 Thrusters 95 / 65 lb

400 Meter Run

15 Thrusters 115 / 85 lb

400 Meter Run

Max Thrusters 135 / 95 lb


STRATEGY

  • Let's aim to complete the sets of 18 and 15 thrusters in bigger sets. The first bar we should push for an unbroken set of 18 and the second bar we should push to complete the reps in 1-2 sets.

  • Aim to run at a pace that allows you to push your thruster sets.

  • When we get to the max reps at our heaviest weight, let's see if we can chip away with sets of 5 or more or hang on for 1-2 big sets.

  • Our breaks between our sets on the final barbell are where we can lose lots of time. Let's try to be deliberate and keep our breaks (if any) 10s or less.


Leg pump-

Every 4:00 x 4 Rounds:

30 Second Wall Sit

10/8 Cal Bike

10 Goblet Squats 70 / 53 lb

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