ACF – August 16, 2019


Open Workout 11.3
Old one! Blast from the past but it’s short and sweet. If you have done this before you can compare your score to previous ones or set a new benchmark if this is new to you. Regardless being able to do a cluster is going to save you some significant time if you can swing it. Even the old thrusta-jerk is a good option to help get yourself under the bar. Quick singles and a steady pace with a push at the end is key here.

Optional Accessory:

  • DB Box Step Up 3 x 10/leg
  • DB Hammer Curl 3 x 10/arm
  • Close Grip Banded Push Up 3 x 10
  • Notes: Superset exercises if you like

Some more meathead work! Sets should be challenging and near failure but not to failure. If you would like to superset some of the exercises or rotate through them feel free. Adjust loading as needed for each set.

ACF – August 15, 2019


Optional Workout:
Heavy day!! Push Press with some single arm work to follow. Rest 2-3 min between each set on the push press and each set should be challenging. Don’t save yourself to try to set a new 1 RM but work for heavy weight across all sets.

Single Arm Press should have you using a weight that takes you near failure but not to it. Adjust loading between each set as needed.

ACF – August 14, 2019


4 Rounder:
The lunge is going to be a bit of a grind if you keep those KB’s in a true front rack. You should be able to do it unbroken for the first set and work to not rest the weight on the tops of your shoulders.
The DU and Rowing will require you to still push the pace with the interval set up so don’t be afraid to go for it a bit. Modify the weight as needed to reach the goal time and work to keep the rest of the movements the same.

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