ACF – May 24, 2019



Alllll the pressing today.  It’s a great workout and is intentionally programmed to have movement interference. The constant pressing with varying planes is going to require you to break this up from the start so you can keep moving. By the time you go to the jerk and push press you are going to be wanting to rely on those legs as much as possible. We have a bit longer time domain set here but I also want you to be smart with volume. If you aren’t use to doing this much make sure to take back the reps a bit here to avoid any unnecessary soreness.

ACF – May 23, 2019


3 Rounder:

Some descending reps as the weight or complexity of movements is added which should keep you moving. Push on the row and trust your fitness to recover but pace so you can still get on the DB right away. DB snatch is moderately heavy but not bonkers. This is something you should be able to cycle efficiently but the pull with the row beforehand will play a role in fatigue. If you’re looking to change up some of the modifications for meeting the goal time try using some heavier loading today and take the reps down to 14 or so with the DB snatch.

Optional Accessory:

EMOM 10 min
Odd: 6 Bar Muscle Up
Even: :20 sec Handstand Hold

Mix of dynamic and static work on this one. Work on cycling the bar muscle up and bringing those hips to the bar so you can maximize your pull. If you are still working on developing these try a jumping or banded option. You can also sub out a regular or CTB pull up if needed. The handstand hold should be done out on the open floor if at all possible. Even if it takes a bit of fumbling around. If you are still working on these try against the wall, belly facing will force a better position for many of us but is harder to bail out of.

ACF – May 22, 2019

Congratulations Jenna! So proud of you!


The Admiral”

Classic “hero” workout and a little something for all of us. The burpee pull ups tend to feel slow so don’t stress if this is the case but work to keep a consistent pace and keep moving on them. Front squat should be something you can do in no more than 2, 3 sets at the absolute max. Smart and steady pacing on the box jump as it’s going to keep that heart rate high and add some fatigue to the legs. Dig in on this one and take the reps to 15 of each if needed in order to get the goal time domain.

Optional Accessory:

Superset Hollow Rock and Static Hold at top of Hip Extension
3 x :20 sec/movement
Notes: Rest 1 min between rounds

Some static holds to help with midline strength. You will be working both anterior (front half) and posterior (back half) of your midline with this one. Superset means go from one right into the next but with the min rest between rounds you should be able to keep this up. May get a bit spicy on that last round.

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