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  • Writer's pictureJohn Fadel

Tuesday PVF

Hang Power Clean


Set 1: 10 Hang Power Cleans @ 60%


Set 2: 8 Hang Power Cleans @ 70%


Set 3: 6 Hang Power Cleans @ 75%


Set 4: 4 Hang Power Cleans @ 80%


Set 5: Max Hang Power Cleans @ 50%


Every 2:30 x5


"T.U.P."

15-12-9-6-3 (20 Minute Cap):

Push-Ups

Power Cleans 135 / 95 lb

Pull-ups

Front Rack Lunges 135 / 95 lb

Push-ups

V-Ups

Pull-ups



Run Conditioning

1 Set:

800 Meter Run [RPE 6]

400 Meter Run [RPE 2]

Rest 2 Minutes

600 Meter Run [RPE 7]

400 Meter Run [RPE 2]



RPE SCALE [Number, Feel, Talk Test]

*0-1 [LITTLE EFFORT]: Talk without constraint.

*2-4 [ACTIVE RECOVERY]: Could have a phone conversation, but the other person would know you’re lightly exercising.

*4-5 [CRUISING PACE]: Talk comfortably, with light to moderate breathing.

* 6 [TEMPO PACE]: Talk in short sentences, breathing moderately hard.

*7 [THRESHOLD PACE]: Talk in short phrases, hard breathing.

*8-9 [HARD PACE]: Could say a word here and there between deep breaths.

*10 [MAX EFFORT]: Grunt. Drool. Groan.

- Score: Total Time Including Rest




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