Archive | September, 2019

ACF – Oct 1, 2019

Notes:

Assessment:
5k Run…. You got it. There is something different about this than a row or bike that I think is super valuable that people underestimate. Using this as a baseline, teaching and working on some of the fundamentals of running, and learning sustained pacing and effort are just some of the super valuable things that you will be learning from this. Get good and warm, wear a watch if it’s helpful for pacing, and get after it.

 

ACF – September 29, 2019

Notes:

1 RM Back Squat:
This is going to be a great opportunity to see how some of the power lifting work has been helping us and we can see where we are which is hopefully some progress. Keep in mind I’m a firm believer that lots go into 1 RM days with previous training, sleep, outside stress, etc. If you’re within 10% of your best I think you’re right where we need to be. Warm up appropriately for this and do some different build up sets if it helps you with taking some stress off.

Flow Workout:
Simple workout that you should just work to get done. Adding in the vest is a fun way to change it up and actually slows us down a bit to keep the intensity down a bit. If you need to sub out the sled drag try a 400 meter run with a plate or medal. For the rest of it just cruise through and use this as a way to move and get your heart rate up but not crush yourself. “

ACF – September 27, 2019


Notes:

Benchmark Friday!!
Pulling out one of the Age Group Online Qualifiers this week as a change of pace. Low back will play a role in this workout so be mindful of bending those knees on the DL so you can use the quad save the back a bit with the OHS. Higher reps with that means descending reps can be super helpful. Trying for 12-10-8-5 could be a great starting point if not bigger sets depending on your confidence with the movement. Some may even go for it on the first round and see what happens. Relax those shoulders on the dubs.

Optional Accessory:

MOBILITY

Banded Hamstring Stretch

  • :90 sec/side

Lax Ball in pec

  • 1 min/side

ACF – September 26, 2019

Notes:

Optional Workout:
Run/Burpee Pull Up:
Simple and no barbell to deal with. Get good and warm for this so you can push the pace on the runs. Fight to keep consistent movement on the burpee pull up as these can be easy to slow down quite a bit unintentionally. This is going to be all about the lungs so trust that fitness and keep pushing.

Optional Accessory:

  • 3 Position Dumbbell Clean (choose a moderate weight)
  • 3-3-3-1-1
  • Notes: High Hang, Hang, Floor

Loving the 3 position work but with the dumbbells. This is a great way to change things up and help develop strength in other ways. Use weight that allows you to get all the sets unbroken and don’t be afraid to challenge yourself a bit. Rest as needed between each set.

ACF – September 25, 2019

Notes:

Possible EMOM?!?!
Going to get grippy on this one!! This is intentional since we have a reasonable loading on the barbell. Push on the row to get in the calories but on the T2B and cleans it’s a good idea to break things up from the start. Try to keep it to no more than 3 sets for the T2B and you might even consider quick singles to save the grip on the cleans. If you fall off on any round try taking the reps back by 3 cals and 2 reps of each movement.

Optional Accessory:

  • 12-9-6-3 For Quality
  • Strict HSPU or Strict Seated Dumbbell Press
  • Ring Row w/ Feet Elevated

Sub out any of the HSPU variations we have in the vault if needed. Otherwise break the reps up to avoid any muscular failure so we can work on quality of movement. Ring row can be feet elevated but if you need to lower them to keep the movement legit please do. All about keeping that body in a straight line and getting full range of motion.

ACF – September 24, 2019

Notes:

AMRAP’s:
This one is a real treat! Simple couplet and the kb thruster is going to demand that upright torso and some confidence in the squat. Adjust loading as needed so you can be getting all 7 reps in a row. Quick and steady climbs with solid foot locks to save your grip and keep the breathing in check a bit. 2 min rest is going to go quick but don’t hold back on the first AMRAP. Trust in your recovery and get after the second one. See how close you can get in rounds to the first one.

Optional Accessory:

  • Sandbag Bearhug Carry 8 min (use a moderate weight)
  • Notes: Each time you drop the weight complete 3 ground to over shoulder before carrying again.

Simple carry with the sandbag. Some incentive not to drop it though with the 3 ground to over shoulder penalty. Sub out a double KB front rack carry if needed. Don’t stress too much on the distance but work on steady carries with distances of at least 150-200 feet or so.

ACF – September 23, 2019

Notes:

Heavy Day! Starting off the week with some Push Press. Descending reps with a higher rep range to start things off. There may be some guessing with the earlier weight but the goal should be near, but not too failure. Tough sets. If you under or over estimate don’t stress. As long as your within a rep or two you’re good to go. Rest no less than 2 min and no more than 4 between each set.

Accessory Lifts:
Some single arm work here that you can superset if you like. Movements should have loading that take the sets near failure each time. Adjust accordingly and rest as needed between exercises or supersets.

Optional Accessory:
Jump Rope Challenge!!!
This is our final week and if you’ve done the previous ones you should be seeing minimal soreness and have gained confidence. 20 min for your sustained effort, keep that rope spinning and have fun with any variation of singles that work well for you.

ACF – September 20, 2019

Notes:

“Benchmark Friday”!!
One of our Icon benchmarks and it’s a long one! Higher volume as well so be smart and adjust the reps if you aren’t accustom to some of the volume like the GHD Sit Up or CTB Pull Up. Starting off with some bigger sets and going to small sets is key for these kind of workouts. Clean and Jerk is light but it’s fire! Suggesting quick singles here so you keep moving and it saves your grip and heart rate. Real crux of this workout is often the strict deficit HSPU at the end. If you need to take out the deficit or turn it into a kip to keep moving you can.

Mobility:

Couch Stretch

  • 2 min/side

Roll/Smash IT Bands and Calves

  • Total of 5 min

ACF – September 18, 2019

Notes:

Heavy day! Hang Clean complex on deck and we want you hanging onto that barbell between each variation. Either one of these may be a limiting factor for you in regards to loading so be smart and let mechanics/position be your guide. Rest no less than 2 min and no more than 4 min between each set with a goal of all successful lifts.

Optional Mobility:

Banded Hamstring Stretch

  • 2 min/side

Roll/Smash Quads

  • :90 sec – 2 min/side
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