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  • Writer's pictureJohn Fadel

Tuesday PVX/PVF

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

Get out PVC

:20 each

PVC pass through



Plank to toe touch

PVC around the world R

PVC around the world L

Boot straps

Samson R

Samson L


Behind the neck PVC push jerk


Overhead Squat  or Back Squat

Warm up to 60%

On the 2:00 x 5 Sets: 

2 Overhead Squats

Super set w/ 10 Bicep curls

*Start First Working Set at 60% & Build

"Josh" [HERO]

For Time: 

21-15-9 Overhead Squats (95/65) 

42-30-18 Pull-ups 

Time Cap: 10 Minutes 

‍After Party 

5 Sets 

12 KB horn curls 

100’ Heavy KB/DB farmers carry 


  • In part 1 we’re in week 3 of our current overhead squat cycle. While we want athletes to challenge themselves, we don’t want them choosing loads that they’re at risk of failing. Athletes should be getting 3 sets of heavy work. Light overhead squats weight that should be performed unbroken. The challenging part of this workout should be the pull-ups with a total of 90 reps. Should be able to complete at least 15 pull-ups on the minute (6 minutes or less total time spent on pull-ups). 

  • * Adjust rep number or variation as needed to accomplish this

  •  Score | Time to complete work. Add :01 per rep not completed if time capped.

  • OHS | Light. Unbroken. 

  • Pull Ups | 15 reps OTM

The One | Teaching Focus 
  • Always Pressing 

  • Both in our weightlifting and in the workout today we want to cue athletes to “always be pressing” the bar throughout the overhead squat rep. Maintaining an active shoulder by constantly pressing up into the bar will improve athlete’s stability and safety in the OHS. 

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