ACF – January 18, 2019

Workout of the Day

3 Rounds

20/17 Cal Bike

20 Thruster (95/65)

Goal: Sub 13 min

Rest 5 min

3 Rounds

20/17 Cal Bike

20 Clean and Jerk (95/65)

Goal: Sub 13 min

Workout Notes:

3 Rounders:

All about the fitness and conditioning here. Bike should be a strong pace but one you can get on the bar nearly right away with. Don’t be afraid to go for it a bit on the thrusters and try to knock out some bigger sets. Loading should be something that you can cycle efficiently and get to the 20 reps in no more than 2 sets on any round. You get a fair amount of rest before the next piece and that loading is light for the clean and jerk so make sure you are working for the same thing. Efficient cycling of the barbell and quick reps. Lots of touch and go with this light of a weight. If you need to lower the weight at all for this one to keep that stimulus please do. If you don’t have a bike you can always sub out the same amount of calories on the rower or even put in roughly a 400 meter run (this one may take a bit longer so I would prefer the row as a sub).

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