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  • Writer's pictureJohn Fadel

Wednesday PVX/PVF: Marston

General flow

Get out barbells

2 Sets:

:20 scorpions:

:20 Downward to upward dogs

:20 Inchworms

:20 Hollow rocks

:20 Bootstraps

:20 No push up burpees

Barbell flow 2 Sets

:20 Stiff leg deadlifts

:20 Back rack elbow rotations

:20 Kang squats


Deadlifts

Set1 : 5 deadlifts

Set2 : 5 deadlifts

Set3 : 10 deadlifts

Set4 : 10 deadlifts

Set5 : Max



[HERO] AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar-Facing Burpees

*partner version: Complete Deadlifts and burpees working at the same time while TTB/Vups you go i go. Don't move to the next movement until the previous is completed.

shouldnt exceed 85% of 1rm

Athletes should consider “RX” to be whatever allows them to lift as heavy as possible with no deviation from proper mechanics. 


After Party: (extra work)

40-30-20-10 Abmat sit ups

Hollow Rocks :30 hollow hold between each set of situps

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