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  • Writer's pictureJohn Fadel

Wednesday PVF

Bench Press & Bent Over Rows

1 BB for bench press and either BB or DB For rows. Athletes choose Bentover row weight. Sets completed unbroken.

Pair up


Set 1: 12 Bench Press @ 50%

6 Bent Over Rows

Set 2: 10 Bench Press @ 60%

6 Bent Over Rows

Set 3: 8 Bench Press @ 70%

6 Bent Over Rows

Set 4: 12 Bench Press @ 55%

4 Bent Over Rows

Set 5: 10 Bench Press @ 65%

4 Bent Over Rows

Set 6: 8 Bench Press @ 75%

20 Bent Over Rows

every 2:30 min


10 Rounds (with a Partner) For Time:

  • 12 Box Jump-Overs (24"/20")

  • 12 HS push ups/Box Push-ups

  • 12 Back squats (185/125 lb)

  • Every 4 min 200 meter partner Run.

Partners may switch as needed (“you go, I go” style). Split the reps however you want. Train some interval work while having some partner fun and working our capacity to go unbroken and fast on our box jump-overs, toes to bar scale, and overhead squats

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