Archive | 2018-11-22

ACF – November 23, 2018

Workout of the Day

3 Rounds

3 Hang Power Snatch (155/105)

6 Strict HSPU

9 Box Jump (30″/24″)

12 Alternating DB Snatch (70/53)

15 Cal Bike

Goal: Sub 15 min

Workout Notes:

3 Rounder:

This has some descent flow to it so you should be working to see the pace high today if you’re feeling good. None of the reps are too high so you should be shooting for unbroken reps on each round. If you need to break anything up it may be the strict HSPU just to avoid too much fatigue. Trick is going to be finding the pace that you can push on the bike but allows you to keep moving into the upcoming rounds. Be confident in your fitness and ability to recover from the bike and push a bit here. If you need to modify anything to meet the goal time domain try lighter weight on the barbell and dumbbell but work to keep the reps the same. If you need to kip the HSPU try starting each round with strict and go to kipping when necessary to keep moving. If you need to sub a row for the bike that’s fine, keep the cals the same.

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