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  • Writer's pictureJohn Fadel

Wednesday PVX: “Surfer on Acid”

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

General flow 

  • 200m run

  • :20 Child’s pose with lat focus 

  • :20 Cat/cow 

  • :20 Plank to toe touch

  • :20 Inchworms

  • :20 Plank scap retractions

  • :20 Push Ups 


Bench Press 

On the 2:00 x 2 Sets: 

Build to 80% On the 2:00 x 3 sets

3 Bench Press 

Start First Working Set at 80% & Build

"Surfer on Acid" 

3 Rounds For Time: 

400 Meter Run 

21 Burpees 

Time Cap: 12 Minutes 

OPEN-GAMES

3 Rounds For Time: 

400 Meter Run 

21 Burpees to 6" Target

Time Cap: 12 Minutes

FOR THE COACH

Stimulus 
  • We’re in week two of our bench press. Ideally athletes will begin their first set of 3 where they finished last week’s sets of 5. If athletes don’t have that number we’re looking to begin our first set around 80%. In part 2 we have a fast paced, simple bodyweight couplet. The name of the game here is “hard and fast.” We want athletes to modify to finish each station in 2:00 or less, and ideally keep moving the entire time without having to take forced rest. 

  • Run | 2:00 or less

  • Burpees | 2:00 or less

The One | Teaching Focus
  • Burpee breathing

  • Maintain a steady and controlled breathing pattern during the burpees. Exhale on the way up and during the jump, and inhale during the descent.


After Party 

60-30-15

V-ups  

15 push ups after each set 


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