ACF – May 23, 2019


3 Rounder:

Some descending reps as the weight or complexity of movements is added which should keep you moving. Push on the row and trust your fitness to recover but pace so you can still get on the DB right away. DB snatch is moderately heavy but not bonkers. This is something you should be able to cycle efficiently but the pull with the row beforehand will play a role in fatigue. If you’re looking to change up some of the modifications for meeting the goal time try using some heavier loading today and take the reps down to 14 or so with the DB snatch.

Optional Accessory:

EMOM 10 min
Odd: 6 Bar Muscle Up
Even: :20 sec Handstand Hold

Mix of dynamic and static work on this one. Work on cycling the bar muscle up and bringing those hips to the bar so you can maximize your pull. If you are still working on developing these try a jumping or banded option. You can also sub out a regular or CTB pull up if needed. The handstand hold should be done out on the open floor if at all possible. Even if it takes a bit of fumbling around. If you are still working on these try against the wall, belly facing will force a better position for many of us but is harder to bail out of.

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