BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
THU · SEP 24
Pit work is the primary lower-body and technical session. Complete only the supplied site workout: two prep rounds, four quality sets of each strength movement, then the three timed blocks. No racing through strength and no extra work.
2 quality rounds · 4-minute block · No score · complete every position with control
Keep a straight body line as you lower with control and press the floor away.
Keep the arms straight as you draw the shoulder blades down, then return to the hang.
Keep the ribs down and slide the arms upward under control without shrugging.
4 quality rounds · 10-minute block · No score · complete every position with control
Alternate with the bench press for four quality sets of each; track added load and completion, with no racing.
Alternate with the chin-ups for four quality sets of each; track barbell load and completion, with no racing.
10-minute work block · Cycle continuously until time · rounds + movements
Curl both dumbbells with controlled elbows and lower without swinging.
Keep the upper arms steady as you bend and extend the elbows under control.
Complete eight controlled neutral-grip curls on each arm; enter the weight of one dumbbell.
8-minute work block · Cycle continuously until time · rounds + movements
Raise both dumbbells out to the sides and lower with control without swinging.
Pinch the plate securely and hold for the full 30 seconds; restart if the hold is interrupted.
Keep the elbows straight as the shoulder blades glide together and then press apart.
4-minute work block · Cycle continuously until time · rounds + movements
Complete eight controlled cross-body sit-ups each side without pulling on the neck.
Brace from shoulders to heels for the full 30 seconds; restart if the position breaks.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
