ACF – September 18, 2018

Workout of the Day

Front Squat


Single Leg Box Step Up

3 x 10/leg

Glute Bridge

1 x 20

Workout Notes

Some heavy work for the week!

Front squatting with descending rep schemes. Make sure to get some good build up/lead in sets before starting the work sets here. Rest should be no less than 2 and no more than 4 min between each work set. Weights may not go up all that much across the sets since they are relatively close with the rep schemes but see if you can make bumps up in weight on each set.

Single leg work to finish things off. Each accessory lift should be near, but not too failure. Adjusting weight across each set in order to accomplish this is fine as well.

ACF – September 17, 2018

Workout of the Day

5 Rounds For Time:

30 KB Swing (53/35)


5 Ring Muscle Up

Goal: Sub 16min

Workout Notes

Short Chipper:

Going to be a fun but challenging one with a fair amount of shoulders and lungs! Pace out those swings so you can save some shoulders and pull for the muscle up. A “z” press is a good option to scale if you aren’t quite there with the hspu yet. If you don’t have muscle ups yet then try either a jumping variation work 5 strict pull ups and 5 strict ring dips per round for today.

Congratulations Shade!!

ACF – September 14, 2018

Workout of the Day

Interval AMRAP’s

AMRAP 4 min

9 OHS (135/95)

10 T2B

Rest 2 min

6 Hang Squat Snatch (135/95)

10 T2B

Rest 2 min

3 Squat Snatch (135/95)

10 T2B

Goal: 3+ Rounds each interval

Workout Notes

These are short on time and will require you to push the pace on each one. Try your best not to worry about the next AMRAP coming up and focus on the task at hand. Goal is 3 rounds or more on each so adjust to lighter weight or lower reps if needed to accomplish that. The squatting movement gets more complex as you go so work to create good habits from the start.

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