ACF – October 16, 2019


Heavy Day! Front squat is on the higher rep side so there may be some experimenting with weight. Build up in sets of 3 to find a weight you think you can hit for the first set of 7. From there you can adjust the loading as needed or fight to keep the same weight you have on the barbell. Goal is all 3 sets of 7 being successful. Rest 3-4 min between each effort.

Famers carry can be with any object. Just make it heavy and something that you may have to break with one time in some of the work sets.

Optional Accessory:

  • Bike for Calories
  • 100/50
  • Notes: Rest the same amount as your work between the set of 100 and 50

Some simple bike sprints. Try to choose a pace with these that lets you build since they are on the higher side. Rest the same amount the work took you or if you are doing this with a partner feel free to do an “I go, you go” format. If you don’t have a bike sub out a row for the same amount of calories.

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