ACF – December 18, 2018

Workout of the Day

Front Squat

4 x 8

Single Leg Glute Bride

3 x 10/side

Push Up

2 x max set

Workout Notes:

Heavy day! Front squats on deck with 4 sets of 8. Get good and warm for your work sets before jumping in. There may be some experimenting with loading since sets of 8 may be a bit less common. Don’t stress though and adjust as needed. Each set should be challenging but the goal should be no failed reps. As a ballpark starting point try 65-70% and go from there.

Following it up with some lower and upper body accessory lifts. If the single leg glute bridge is easy for you add some weight by putting a plate or barbell on your hips. Same can be done for the push up if needed with a buddy putting a plate on your back. Do this only if you can exceed 30 reps. Make sure you keep those reps legit as well!

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