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  • Writer's pictureJohn Fadel

Tuesday PVF: 5am,7:15am,8:15am,5:30pm

Mobility

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box


Strength Every min x3 rounds:

Everyone in their own spots with their own equipment.

1 min per movement

  1. 10 BB Push/Jerk press 115/75

  2. 14 BB R/L single leg DL 115/75

  3. 10 Plate around the world squat press 25/15

  4. 40 Plate Russian twists 25/15



"Well Rounded"

10 Rounds For Time (25 Minute Cap):

3 Clean and Jerks (strength 185 / 135 lb) (6 C&J 115/75 for lean)

200 Meter Run

1 Round of "Cindy"

1 Round of "Cindy":

5 Pull-Ups

10 Push-Ups

15 Air Squats


- Overview: Athletes should aim to complete this workout at their threshold pace completing each round in roughly the same amount of time.

- Clean; Jerks: Loading should not exceed 75% of your 1RM clean & jerk. Reps should be completed in 30s or less each round.

- Run: Should be completed in 1:15 or less each round.

- "Cindy": Should be completed in 1:15 or less each round.

- Score: Total Time. If capped, add 1s for every incomplete rep. 200m= 1 rep.


Modifications:

CLEAN & JERKS

- Reduce Loading

- Reduce Reps

- Sub Dumbbells

- Cleans Only

- Jerks Only

200 METER RUN

- Reduce Distance

- 250m Row

- 200m Ski

- 500m Bike

- 150m Air Run

PULL-UPS

- Reduce Reps

- Strict Pull-Ups

- Banded Pull-Ups

- Ring Rows

- Alternating Dumbbell Plank Rows

PUSH-UPS

- Reduce Reps

- Elevate Hands

AIR SQUATS

- Reduce Reps


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