BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
THU · SEP 17
Keep the bench press and pull-ups crisp inside each two-minute interval, then move steadily through the scoreable upper-body, grip, and core work.
2 quality rounds · 5-minute block · No score · complete every position with control
Keep your ribs down and back against the wall as you slide the arms upward without shrugging.
Keep your arms straight and pull the shoulder blades down before returning to the hang.
Keep a straight body line, lower with control, and press the floor away without letting the hips sag.
12-minute intervals · every 2 minutes · Complete every movement each interval · prescribed reps only
Set your upper back, lower the bar under control, and press smoothly without bouncing off the chest.
Use a controlled full range and stop before swinging or losing a strong shoulder position.
10-minute work block · Cycle continuously until time · rounds + movements
Brace on the bench, keep the torso steady, and pull the dumbbell toward the hip for eight clean reps on each arm.
Brace the trunk and press both dumbbells overhead without leaning back or rushing the lockout.
Keep the elbows quiet and curl with a neutral grip through a controlled full range.
8-minute work block · Cycle continuously until time · rounds + movements
Stand tall and pinch the plate securely for the full hold without resting it against the leg.
Curl the pelvis toward the ribs and lower with control instead of swinging the legs.
Stack the shoulders and hips, brace hard, and hold a straight line for the full time on each side.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
