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  • Writer's pictureJohn Fadel

Tuesday PVF

Warmup:10min

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 :12min

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 @ 75-80%

+ 5 Broad Jumps

Set 5: 2 Power Cleans @ 80-85%

+ 5 Broad Jumps

Set 6: 1 Power Clean @ 85-90%

+ 5 Broad Jumps

Every 2min x6


- 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":25min

4 Rounds x AMRAP 4:

10 Burpees over Barbell

10 Bentover rows (palms out)

20/15cals Machines

Max Power Cleans 135 / 95 lb

Rest 3 Minutes Between Rounds.


Cleans shouldn't exceed 60% of 1RM


Modifications:

- Reduce Loading

- Reduce Reps

- Hang Power Cleans

- Dumbbells Power Cleans

- Kettlebell Hang Power Cleans


CoreBurnout: 3min

3 movements 3 laps

:25 plank single arm reaches

:20 plank oblique dips

:15 plank Jacks



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