Archive | September, 2018

ACF – October 1, 2018

Workout of the Day

30-20-10

Hang Power Clean and Jerk (135/95)

Calorie Row

Goal: Sub 17 min

WOD Notes

30-20-10

This is a great one to work on cycling a barbell with. Be smart with your sets and break them up so you don’t go to failure. Trying for sets of 5-7 is a great idea if you’re not sure where to start and the loading should allow you to do this. Push the pace on the row since you have descending reps but make sure you are quick to get back on the barbell. Lighten up the weight if needed in order to keep the barbell moving in bigger sets.

ACF – September 28, 2018

Workout of the Day

Power Snatch + Squat Snatch

On the 2 min x 10 min

For Time:

“Isabel +”

30 Snatch (155/105)

Goal: Sub 10 mins

WOD Notes

Snatch Complex:

You pick the weight on this one today but the complex should be dictated by quality movement on the power snatch. Be smart here. You should be feeling your elbows snap to lock out and knees and feet in the right spot to do an ohs. Anything less than this is too heavy. Feel free to cycle the complex, or if you need to work on the pull off the deck you can drop it between.

Isabel +:

This is going to be about smart pacing and position for the entire workout. If you need to do a full squat as you fatigue fire away. This is where the quality position will come into play as you go from power to squat snatch. It should be seamless. Modify the weight to something lighter if needed in order to meet the goal time domain.

ACF – September 27, 2018

Workout of the Day

For Time

50′ Handstand Walk

25 Cal Row

75′ Handstand Walk

25 Cal Row

100′ Handstand Walk

25 Cal Row

75′ Handstand Walk

25 Cal Row

50′ Handstand Walk

Goal: Sub 20 min

WOD Notes

Optional Handstand/Row:

Increasing volume with the hs walk will be challenging for you to keep you midline while breathing hard after the row. Try to keep a strong pace on the rower and see if you can do the hs walk in no less than 25’ increments. If you are still working on hs walks try a handstand hold against the wall for roughly :20 sec/50’ increment. If you want to add in some shoulders taps there as well that can be a good option.

ACF – September 26, 2018

Workout of the Day

Dumbbell Burpee Special

EMOM 30:

1. 4 Dumbbell Clean + 4 Dumbbell Front Squats (100/70)

2. 10 burpees (increase by 1 rep each round)

3. Rest

WOD Notes

Dumbbell/Burpee:

This one is a real treat. With the ascending reps on the burpee each round you will have to push the pace. Dumbbell should be heavy but doable. Try starting from the floor if possible. This is a fun and challenging one so dig in.

ACF – September 25, 2018

Workout of the Day

Linchpin Test 1 (courtesy of Pat Sherwood)

For time:

400m run

Fran, 75/55

400m run

Fran, 75/55

400m run

Goal: Sub 24mins

WOD Notes

Linchpin Test 1:

This one is all about your engine. Weight should be light enough that the thought of doing the thrusters unbroken is not an issue at the start. It’s the willingness to just “go there” after the runs and with the volume. If you need to scale things back to meet the time domain try doing 15-12-9 on the Fran portions but keep the runs there. Push hard on the runs and trust that fitness on this one!

ACF – September 24, 2018

Workout of the Day

Sumo Deadlift

5-5-3-3-2

Single Leg Deadlift

3 x 10/side

Strict T2B

3 x 8-12

WOD Notes

Sumo Deadlift!!

Starting off the week with some heavy lifting is hard to beat. Descending rep scheme so the weight should be going up on the bar each lift if at all possible. Rest no less than 2 and no more than 4 min between. Finishing it up with some single leg work and strict T2B for working the posterior and midline. The single leg deadlift can be done with a barbell, dumbbell, or kb. You choose what works well for you but make sure each set is challenging. If you don’t have a strict T2B at full range of motion I would like to see you keep the movement strict and work on getting as much range of motion as possible rather than going to a kip.

ACF – September 21, 2018

Workout of the Day

5 Rounds on the 2 min

12 Front Squat (155/105)

17 T2B

Goal: Completion

WOD Notes

On the 2 min:

This is a challenging piece regardless of what you like, barbells or gymnastics. The reps are just enough that you are going to have to push the pace on both movements. FS should be done unbroken and the T2B can be broken up but with super short breaks. Goal should be to have about :45 sec to rest or more before the start of the next round. Scale the loading on the front squat and reps on the T2B if needed in order to accomplish this.

ACF – September 20, 2018

Workout of the Day

EMOM 12 min

Odd: 12 Power Clean (135/95)

Even: 12 Burpee Box Jump (24/20)

Workout Notes

EMOM:

This should be manageable weight that you can touch and go with on the power cleans. Some may resort to singles if they need to in order to keep moving or save the grip/low back but starting off touch and go reps is the way to go. Scale the weight if needed in order to do this. BBJ is going to jack up that heart rate so try to be smart with pacing and keep the breathing reasonable. If you fall off at any point on the EMOM scale back by 2 reps on each movement and try to continue.

ACF – September 19, 2018

Workout of the Day

4 Rounds

100′ Dumbbell Front Rack Carry (100/70)

100′ Dumbbell Overhead Carry (100/70)

50 Double Unders

25 CTB Pull Up

Workout Notes

4 Rounder

This is going to be more shoulders and biceps than many think and it’s going to be tough to catch that breath with that front rack carry. Work to stay relaxed and consistent on the doubles so you can jump into the CTB. Ideally no more than 3 sets there with minimal breaks so you can work on cycling your reps. If you need to scale the workout try a lighter weight and no less than 15 CTB pull ups. Not much of a stress on time with this one in regards to finishing it. Just dig in and work to get it done.

ACF – September 18, 2018

Workout of the Day

Front Squat

3-2-2-1-1-1

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.

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