ACF – January 9, 2019

Workout of the Day

5 Rounds

50 Double Unders

5 Power Snatch (155/105)

5 Ring Muscle up

5 Box Jump (30″)

Goal: Sub 15 min

Workout Notes:

5 Rounder:

Alllll the 5’s. This means that you should be able to keep a strong and consistent pace in the workout. Depending on your strengths you will find yourself either loving the barbell, or the gymnastics work. These may be unbroken or in 2 sets depending on the person. Quick singles may be a good option as well if they are what you need some work on which is fine. Work to get those dubs done in big sets and relax the shoulders for the rest of the movements. If you need to modify the muscle up try a jumping or low ring option for tomorrow. Try to avoid bands so you don’t have to worry about getting in and out of them. Be confident on this one and stay in the moment. One movement at a time.

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