ACF – December 11, 2018

Workout of the Day

4 Rounds

12 Alternating DB Snatch (53/35)

6 Single Arm DB Thruster/Side (53/35)

3 Rope Climb

Goal: Sub 17 min

Workout Notes:

4 Rounder:

Single Arm DB work today. This should be challenging but still doable for you. Snatches are alternating. Thrusters will require some balance and the shoulder fatigue will play a role with these but fight to do each arm unbroken. Adjust loading if needed in order to accomplish this for at least the first 2 rounds. Work for efficiency rope climbs with long pulls and effective use of the feet. If you don’t have a rope sub out 5 strict pull ups per climb.

ACF – December 7, 2018

Workout of the Day

3 Rounds

10 Hang Power Clean (185/125)

10 Push Jerk (185/125)

Goal: Sub 12 min

Workout Notes

3 Rounder:

Barbell, barbell here. Some of you are going to eat this up, and others it’s going to be a grind. Regardless we are still looking to keep the stimulus at around 12 min or less. I think some faster times will be closer to 8 min but wanted to give you some cushion here. Weight should be something you can cycle the weight with for 3-5 reps. The trick is going to be going from one to the other and dealing with some leg fatigue. Lower the weight if needed in order to keep within the time domain and keep the reps the same. If you aren’t sure where to start think of your heavy grace time and if what weight you think you could use to get the work done in under 10 min.

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