ACF – May 21, 2019


Heavy day with some Oly lifting and accessory work! Power clean should be dropped from the top for most of us so we can work on the first pull off the floor. If you want to work on cycling heavier weight you can do touch and go but only if you have your position dialed in. Try to have weights increasing on the barbell, especially as you get to those singles and focus on receiving the bar in a good position with stance and high elbows.

Kneeling Jump Up:

If these are challenging you can just do a regular box jump. If you’re super solid at them try adding a small plate or box to jump on.

Single Arm DB Row:

Sets should be near but not to failure. Make sure to adjust loading to allow for this and keep full range of motion on the movement.

ACF – May 20, 2019



Lower rep ranges and a shorter workout which should mean some fast turn around time here. Deadlift weight should be something that you can always do unbroken as well as the goblet box step up. This is done with just one KB or DB held on your chest so the weight is relatively light. Push the pace a bit on the burpees but be smart to keep moving from one movement to the next. If you need to lower the weight on the DL in order to meet the goal time domain please do but keep the reps the same for the rest of the workout

Accessory Work:

3 Rounds
50 Double Under
50′ Waiters Walk (right)
50′ Waiters Walk (left)
Notes: Rest :90 sec between rounds

No penalty if you don’t do the du’s unbroken but that’s the goal here. With the added in rest you have a good shot to work on this. You choose the weight on the waiters walk and do something that allows you to get the entire length unbroken.



ACF – May 17, 2019



In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.

High rep and light weight here. Work on cycling the barbell to keep moving. If possible 12-10-8 is a great approach to this so you can keep moving but also be smart with the pacing. Same could be said for the pull ups depending on your capacity here. If you need to go to smaller sets just keep the rest short. For some of us either the WL or PU is going to be a strength so if you want to do bigger sets and can hold onto it fire away. Either way push the pace on the run and don’t have this be a “recovery” for you. Be smart with it but work hard.

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