ACF – November 14, 2018

Workout of the Day

For Time


Deadlift (225/155)


Push Press (135/95)

KB Swing (70/53)

Goal: Sub 7 min for each

Workout Notes:


Goal time is 7 min or less so make sure to modify if needed. Try keeping the loading and movements the same if possible and take it to 15-12-9. If not, adjust the weight and use a scaling option for the HSPU. Push hard on this one since you know you will have a 5 min break coming up.


Push Press is something you should be able to cycle with confidence since you will be a bit fatigued after the first couplet. Make sure not to turn it into a push jerk and finish with those legs extended. Swing is HEAVY but we want it to be. I would suggest breaking these up to avoid your heart rate spiking too much and to give the shoulders a quick break. Try not to do any more than 3 sets to finish each round. Adjust the loading if necessary.

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