ACF – November 13, 2018

Workout of the Day

Front Squat



Unbroken Thruster

Notes: Each set is for max load. Rest as needed between sets

Workout Notes:

Front Squat:

Starting off with some heavy work for the day. Get some good build up sets in before jumping in on your work sets. Weights can fluctuate as needed and make it a goal to have no failed reps while challenging yourself. Rest no more than 3-4 min between sets.


This is going to be metabolic but the goal is to have these be for load. You can rest as long as you needed between each round and adjust the weight as needed. The loading on the bar should be going up each round but the goal is unbroken reps.

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