ACF – January 10, 2019

Workout of the Day

Back Squat

3-3-3-3-3-1-1

Hip Extension

3 x 15

Notes: Add weight if needed

Banded Plank

3 x :45 sec

Workout Notes:

Heavy day for the week! Some back squats with descending reps so the loading should be going up but don’t be surprised if it’s not a ton by the time you are at those singles. Goal should be no failed sets but challenging yourself with the loading. See if you can stay within roughly 15-20% on all the sets of 3’s and make a bit of a jump on the singles. Rest no less than 2 min and no more than 4 min on any set.

Accessory:

Midline work to finish things up. You can super set these if you like or add weight to the hip extension if you feel comfortable with that.

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