Archive | August, 2019

ACF – August 30, 2019

Notes:

“Benchmark Friday!!”
Such a classic one with “Jackie”. This is so much about the pacing on the row and the ability to just go for it with the thruster and pull ups. For many the row is something that we need to be smart on but also find that line or pushing the pace. You can save a significant amount of time here if you plan on doing the thrusters and pull ups unbroken. If not, pace the row a bit and see if you can get the next two movements done in no more than 3 sets with a short break. Either way get after it and see how this stacks up compared to the past.

ACF – August 28, 2019

Notes:

Snatch:
The wave has this set up so you can get some volume in but also work on getting up into some higher percentages. These should feel “easy” to start with and get progressively challenging but should allow for great consistency in all lifts across the board. If things are feeling “off” today just keep the loading at something you know you can hit.

Optional Accessory:

  • Bike Sprints
  • 3 x 1 min effort
  • Notes: Rest 2 min between efforts

Some bike sprints to finish this off if you like. These are 1 min efforts and should be done all out. You have a 2 min rest between so be a bit smart here. Make sure you have some consistency across the board but a bit of a drop in distance or cals is ok with the next few intervals. You can swap out a run or row if needed.

 

ACF – August 27, 2019

Notes:

Possible EMOM??
Tried to make this a bit more reasonable with the reload week so it’s something that should be challenging and get the heart rate up but not be totally devastating. If anything you may want to take the reps on the push up down a bit but the other movements should be ok. Take note of that burpee WITHOUT the push up. Saving the chest and shoulders here but they can be done quick so will have that element of conditioning.

Optional Gymnastics Skill/Midline:

  • 50 T2B
  • Notes: Each time you break complete 50′ Handstand Walk

Goal should be to not have to break any more than 6 times or so. This means a bit bigger sets on the T2B and some strategy here so you don’t go too small or blow up. Rest a touch longer if needed before jumping back on the bar. If you struggle with the handstand walk try some Scaling options.

ACF – August 26, 2019

Notes:

Flow Workout:
This should be done at lower intensity and allow for some work on the skills behind the movement in the workout. Work for a steady state of constant movement and hopefully we are feeling more loosened up and better by the end of the workout. Modify any of distance, reps, or movements if needed in order to keep the time reasonable.

Optional Midline:

  • 400 meter KB Zercher Carry

Zercher Carry is done low near the belt buckle so you should feel this in the middle and lower back. You choose the object and have some fun with it.

ACF – August 23, 2019

Notes:

Benchmark Friday!!!
“Nancy”:
Classic one that should have you pushing the pace on the runs. Although the OHS can be a bit challenging the loading isn’t so bad on this one and is a good workout to shoot for hitting as written if you can. Consistent and quick runs and unbroken sets/no more than 2 sets is the key to keeping things quick here.

ACF – August 22, 2019

Notes:

4 Rounder:
Getting in some gymnastics work with reasonable sets. Goal is to not have to break any movement up into more than 2 sets with the listed reps. Modify if needed in order to accomplish this.

Optional Accessory:

  • Barbell Hack Squat 3 x 10
  • Seated DB Strict Press 3 x 10
  • Notes: Superset Movement if you like.

Some fun meathead work to dig in on.  Both movements should be near but not to failure. Rest 2-3 min between each set and if you would like to super set them feel free.

ACF – August 21, 2019

Notes:

Possible EMOM???
A change of pace here with all the movements in 1 min! This means you will have to cycle through them quickly and the the loading on the bar should be something that you can clean without hesitation but it is going to be on the heavy side for sure. If you can’t hold onto this pace try taking a min off and restarting. If you fall off again modify the reps to 4,3,1 and lighter weight on the bar if needed.

Optional Accessory:

  • 3 Rounds
  • 20 Russian Swing (88/70)
  • 15-20 GHD Sit Up to Parallel
  • Notes: Rest as needed between rounds.

All about the glutes and midline on this one. Russian swing weight can be adjusted if needed. Ideally you can get all 20 for the set. Be reasonable on the volume with the GHD Sit Up and if you need to sub out an ambat sit up for one or all of the rounds please do. We want to make sure people are easing into things here.

ACF – August 20, 2019

Notes:

3 Rounder:
Some single leg and arm work mixed in today to change things up. The DB Snatch should be something you can cycle efficiently and the lunge will be challenging to stay upright but doable with the 50’ distance. The volume will add up a bit quickly here so breaking things up as needed is going to be key. Keep those shoulders relaxed and work on efficiency of movement in the doubles.

Accessory:

400 meter DB Shoulder Carry/Jog

200 meter Double KB Front Rack Carry

100 meter Double KB Overhead Carry

 

 

 

ACF – August 19, 2019

Notes:

Heavy Day!! Going to be a fun one with the odd objects. Feel free to rotate through these movements as you like. All work should be near but not to failure.  Loaded barbell carry  avoid any turning around if possible.

double KB clean with some heavier loading.

Lastly, if you need to sub out a prowler try pushing a metal plate across the floor. This is a bruiser for a sub but a great option to work with. You may need to shorten the distance.

ACF – August 16, 2019

Notes:

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.

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