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  • Writer's pictureJohn Fadel

Tuesday PVX/PVF: "<3/H8"

General Warm Up (6 Minutes) (3-9)

  • General flow 

  • Get out PVC & KB 

  • :30 each 

  • PVC pass through 

  • Inchworm 

  • KB deadlift 

  • Scorpion

  • Push up to toe touch 

  • KB deadlift + shrug 

  • PVC around the world 

  • Boot straps 

  • Samson R 

  • Samson L 

  • KB goblet squat 

  • PVC OHS 


WORKOUT

Back Squat option: OH squat

On the 2:30 x 5 Sets: 

5 Squats

 Start working set 50% and build

"<3/H8"

AMRAP 8: 

2 Rounds: 

20 Overhead Squats option: Front squat

400 Meter Run (one time around building far parking lot.)

Option:

‍20 shuttle runs

30/24 cals


Directly Into...

Max Power Snatches 

Barbell: (115/85)

OPEN-GAMES 

AMRAP 8: 

2 Rounds: 

20 Overhead Squats 

400 Meter Run 

Directly Into...

Max Power Snatches 

Barbell: (115/85)

After Party 

3 Sets 

6 Double DB overhead lunge

12 Double DB Bentover rows


FOR THE COACH

Stimulus 
  • Today's piece is a bit of a lung burner! Athletes want to try and hold on to unbroken or 2 sets on the overhead squats and a 2 minute or less pace on each run in order to maximize time at the barbell to accumulate snatch reps. The weight will be the same for the snatches as the overhead squats. Athletes should have at least 1 minute for power snatches at the end. 

  • Score: Total snatch reps completed.

  • Run | 2:00 or less.

  • Overhead squats | 90 seconds or less. 2 sets or less.

  • Snatches| Moderate. Fast singles or in small sets.

The One | Teaching Focus 
  • Stacked elbows 

  • Stacked or locked out elbows is our focus for today. The coaching focus is getting members to only go as low in their squat that allows them to keep their elbows locked. If they can get full depth then elbows should be turned down to create external rotation of shoulders. 

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