top of page
Search
  • Writer's pictureJohn Fadel

Tuesday PVF/PVX: The Admiral

Front squats:

For Total Load:

Set 1: 6 Front Squats

Set 2: 4 Front Squats

Set 3: 2 Front Squats

Set 4: 4 Front Squats

Set 5: 6 Front Squats

* Rest 2 Minutes Between Sets


Workout

"The Admiral" [BENCHMARK]

3 Rounds For Time:

20 Burpee Pull-ups

20 Front Squats (155/105)

20 Box Jumps (24"/20")

Time Cap: 25 Minutes

After Party

Sets

12 Mixed rack alternating lunges

*1DB in front rack, 1 DB overhead

*2 sets with DB OH right and then left 12 Bench single arm rows L/R

58 views0 comments

Recent Posts

See All

Friday PVF: Full body circuit

Push press Set 1-4 building to 80% Set 5 : Max Repetitions of Push press @ 80% * To Technical Failure Circuit: 3 sets lap 1 2 sets lap 2 30:20 KB Horn Curls sleds wall sit from raises 15/10 DB renegad

Friday PVX: Make it a double

Push Press Set 1-4 building to 80% Set 5 : Max Repetitions of Push press @ 80% * To Technical Failure Make it a double For Time: 21 Pull-ups 42 Double Unders 21 Front Squats 42 Double Unders 18 Pull-u

Thursday PVF/PVX: strength + sculpting

Strength: OH Lunge option back rack Set 1-4 building 4 reps each Set 5-6 80%> 2 reps each AMRAP 20: 40 AbMat Sit-ups 30/24 Calorie Bike Erg 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R)

Comments


bottom of page