ACF – November 16, 2018

Workout of the Day

1-2-3… up to 10

Clean and Jerk (155/105)

after each round of clean and jerks do 1 Round “Cindy” (5 pull ups, 10 push ups, 15 air squats)

Goal: Sub 20 min

Workout Notes:

Such a great workout with blends of movements and a good challenge. Depending on the type of athlete you are, you will have to pace out either the round of “Cindy”, or the Clean and Jerks. The goal is to still move thorough the work with a strong pace but ideally you don’t go to failure on anything. The clean and jerks are most likely going to be most efficient in the long run with quick singles. For some of us the push ups are something we should break up earlier on. Either way have fun with this one and get after it. If you need to modify at all to meet the goal time try some lighter weight on the bar.

ACF – November 15, 2018

Workout of the Day


Cal Assalt Bike

Notes: Alternate back and forth with a partner or rest the same as your work

Workout Notes:


These are intended to be sprints so work to keep them that way. You should be resting the same amount that your work interval took you. Trust in your fitness and ability to recover. if you don’t have a bike you can sub out the same workout on the rower. Dig in here and try not to hold back too much.

ACF – November 14, 2018

Workout of the Day

For Time


Deadlift (225/155)


Push Press (135/95)

KB Swing (70/53)

Goal: Sub 7 min for each

Workout Notes:


Goal time is 7 min or less so make sure to modify if needed. Try keeping the loading and movements the same if possible and take it to 15-12-9. If not, adjust the weight and use a scaling option for the HSPU. Push hard on this one since you know you will have a 5 min break coming up.


Push Press is something you should be able to cycle with confidence since you will be a bit fatigued after the first couplet. Make sure not to turn it into a push jerk and finish with those legs extended. Swing is HEAVY but we want it to be. I would suggest breaking these up to avoid your heart rate spiking too much and to give the shoulders a quick break. Try not to do any more than 3 sets to finish each round. Adjust the loading if necessary.

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