ACF – September 17, 2019


Split Jerk:
A little “heavy, and then” today with the build up on the split jerk. The 15 min is from an empty barbell in the rack. Start off with some higher reps when the weight is light but see if you can get roughly 5 attempts with the heavy singles to find you heavy rep for the day with a goal of no failed reps.

3 Rounder:
Simple and complimentary movements for the most part with reasonable reps that should allow you to push the pace and keep moving through this one. Row should be no longer than just over a min and the push jerk is on the heavier side but should be done in no more than 2 sets any round. See if you can get the MU unbroken since it’s lower reps and rely on the efficiency of the kip, especially in the dip.

Optional Accessory:

  • 3 Rounds
  • 50′ Farmers Carry (heavy)
  • 1 min Banded Plank
  • Notes: Rest as needed between rounds.

You choose the weight and object for the farmers carry and have fun with it. It should be challenging but doable for all 50’ each round. Banded plank has a video linked for you for set up. Find a band tension that works for you and is tough for the 1 min something you don’t have to break up.

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