ACF – August 16, 2019


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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