Weekly Overview

Second week of the Tempo lifts with the 3 sec pauses at the sticky point of the movement. Working with our Bench press, Sumo DL, and front squats.

With the pause it allows for strength gain at the point where we might see failure at our 1 rep maxes.

We are attacking our weakest spot in the lift. With those lifts being on Monday, Wednesday Friday they’ll be paired up with smaller WODS. Our bigger ones on Tuesday, Thursday and Saturday. Great week ahead let’s go!

PVF workouts on:

Monday: two circuits, one upper and one lower body

Thursday Fullbody Emom

Friday : 50 rep circuit 4 to 1

Saturday:TEAM WOD

Strength movements:

Monday: Bench Press

Tuesday: Back Squats

Wednesday: Sumo Deadlifts

Thursday : TBD

Friday: Front Squats

Saturday: TEAM WOD

Coachs Challenge

New challenge :

Gun Show

4 sets of 8 reps

Bicep curls

Than directly into one max set reps

Finish with a 2 min plank

Nutrition Challenge

Only eat carbs, breakfast and lunch.

These are the meals that our bodies use for fuel and burn throughout the day, with less energy expenditure typically occurring after dinner. If you’re still hungry after dinner, drink a protein shake as an option.