top of page
Search
  • Writer's pictureJohn Fadel

Tuesday PivotX

Warmup

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

5 Broad Jumps

With A Moderate Weight:

3 Power Cleans

3 Broad Jumps

*Build To 70%


Power Clean + Broad Jump

Set 1: 3 Power Cleans @ 70%

+ 5 Broad Jumps

Set 2: 2 Power Cleans @ 75%

+ 5 Broad Jumps

Set 3: 1 Power Clean @ 80%

+ 5 Broad Jumps

Set 4: 3 Power Cleans @ 75%

+ 5 Broad Jumps

Set 5: 2 Power Cleans @ 80%

+ 5 Broad Jumps

Set 6: 1 Power Clean @ 85%

+ 5 Broad Jumps

Set 7: 3 Power Cleans @ 80%

+ 5 Broad Jumps

Set 8: 2 Power Cleans @ 85%

+ 5 Broad Jumps

Set 9: 1 Power Clean @ 90%

+ 5 Broad Jumps

Every 2min x9


- All cleans must be caught above parallel. Reps can be performed touch and go or as singles.

- Broad jumps should be performed immediately following the last power clean each set.

- Score: Enter weights used for each set.


"Secret Formula"

4 Rounds x AMRAP 4:

20 Burpees over Barbell

500/400 Meter Row

Max Power Cleans 135 / 95 lb

Rest 4 Minutes Between Rounds.


Cleans shouldn't exceed 60% of 1RM

Modifications:

500/400 METER ROW

- Reduce Distance

- 400/350m Ski

- 1,000/800m Bike

- 400m Run

- 300m Air Run

POWER CLEANS

- Reduce Loading

- Reduce Reps

- Hang Power Cleans

- Dumbbells Power Cleans

- Kettlebell Hang Power Cleans



90 views3 comments

Recent Posts

See All

Monday PVF: Circuit

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% & Buil

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% & Buil

Saturday WOD

A) 5 min Ski Erg (3 hard pulls at start of each minute) B) 1 Round: 12 Alternating Tempo Cossack Squats 12 Snow Angels 12 Bird Dogs 12 Split Squats (knee over toes as much as possible)Spend 1:00 in th

bottom of page