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  • Writer's pictureJohn Fadel
    • Nov 14
    • 1 min read

Wednesday PVX

Front Squat 15min

For Total Load:

15-12-9 Front Squats

Rest 2-3 Minutes Between Sets.

- Barbell should come from a rack. 

- Each set should be completed unbroken.

- Athletes should aim to start around 45% of their 1RM front squat and either build or use the same weight across.

- Score: Enter weights used for each set.


Bench Press

On the 2:00 x 5 Sets:

2 Bench Press

*Use Same Weight Across


"Down For The Count"

For Time:

21-15-9 Thrusters 95 / 65 lb

4-3-2 Rope Climbs (15ft.)

Time Cap: 8 Minutes


THRUSTERS

- Reduce Loading

- Sub Dumbbells

- 42-30-18 Air Squats

ROPE CLIMBS

- Reduce Height

- Reduce Reps

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 3 Single Arm Ring Rows Each Arm = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope

- 2 Lay to Stand Climb









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