ACF – September 25, 2019


Possible EMOM?!?!
Going to get grippy on this one!! This is intentional since we have a reasonable loading on the barbell. Push on the row to get in the calories but on the T2B and cleans it’s a good idea to break things up from the start. Try to keep it to no more than 3 sets for the T2B and you might even consider quick singles to save the grip on the cleans. If you fall off on any round try taking the reps back by 3 cals and 2 reps of each movement.

Optional Accessory:

  • 12-9-6-3 For Quality
  • Strict HSPU or Strict Seated Dumbbell Press
  • Ring Row w/ Feet Elevated

Sub out any of the HSPU variations we have in the vault if needed. Otherwise break the reps up to avoid any muscular failure so we can work on quality of movement. Ring row can be feet elevated but if you need to lower them to keep the movement legit please do. All about keeping that body in a straight line and getting full range of motion.

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