ACF – November 28, 2018

Workout of the Day

3 Rounds

7 Power Snatch (155/105)

14 Handstand Push Up

14 GHD Sit Up

42 Double Under

Goal: Sub 14 min

Workout Notes:

3 Rounder:

Fair amount of shoulders in this one so breaking things up early is going to be a smart option for many of us. This is especially true on the HSPU for many of us. If you need to adjust the workout to meet the goal time domain go lighter on the barbell and take the reps down to 9 or 11 on the HSPU. Scale movements as necessary. Also be smart with the GHD Sit Ups. If you aren’t used to this volume either take the reps down to 12-15 or sub out an ambat sit up.

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