ACF – March 13, 2019


Bar MU/Thruster:

Lower rep ranges for the most part here but definitely a challenging weight on the barbell for many of us. Reps are ascending so keep this in mind for both movements in regards to pacing. See if you can keep the bar muscle ups either unbroken or done in no more than 2 sets. They should be paced for the heavy barbell work though. Thruster weight is something you should be able to do at least 3 reps unbroken with when you are fresh if not 5. Lots of leg drive on coming out of the squat so you can save those arms for the pressing on the bar mu as well. Breaking them up is fine but it should only be done on the last 2 rounds. Adjust loading as needed in order to accomplish this and meet the goal time domain.

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