ACF – January 10, 2019

Workout of the Day

Back Squat


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.


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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