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ACF – October 17, 2019


Notes:
Workout:

Go for it on this one. Think of keeping a strong 2k pace but don’t delay on those burpees. Just enough with the transition and rep over the rower to disrupt things a bit but keep the pace going when you get back on the rower and try to get that fan moving quick!

Optional Accessory:

  • Single Leg Box Step Up 2 x 10/side
  • Accumulate 75-100 of each (Band Pull Apart, Banded Face Pull)

Some single leg work with the box step up. Choose a height that allows you to have your hip crease below your knee but it doesn’t need to be excessive. Add weight and hold it wherever you would like to challenge the movement.

Band shoulder work is to accumulate reps so you can break them up however you want but try to keep them in bigger sets.

ACF – October 16, 2019

Notes:

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.

ACF – October 15, 2019

Notes:

“Cameron” U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex. No barbell in this one. Rep schemes are all reasonable as well so push the pace but avoid going to muscular failure on any movement. Yes, you also see TRIPLE UNDERS in here. Don’t be afraid to challenge yourself a bit here and get some practice in with some warm up reps before starting the workout. See if you can stick with them even it it’s singles for today. Workout has back extensions listed but I encourage you to do a true “hip extension” just like you would in the filthy 50. Keep the 2 for 1 honest and be quick with that squat!

ACF – October 14, 2019

Notes:

21-15-9
This is quite the combo! For most, breaking up the deadlifts from the start is the smart thing to do but the loading should allow you do accomplish each round in no more than 3 sets. Push the pace on the bike but be smart so you can get back on that barbell. If you don’t have a bike swap out a row for the same amount of calories.

Optional Accessory:
Grunt Work:

  • 800 meter Sandbag Shoulder Carry (100/70)
  • Goal: Just get it done

If you have a sandbag for the carry use that for “comfort” reasons. If you need to swap out a dball, weight vest while carrying a plate, etc. feel free to get creative with it.

ACF – October 10, 2019

Notes:

Optional Workout:
3 Rounder
This is set up as an interval today. The :90 sec of work should be a faster pace since you know you will have :30 sec of rest. That’s going to go quick so still be smart. When you finish the rest segment you can start right where you left off. Continue till you have completed all 3 rounds.

Optional Accessory:

  • 3 Rounds
  • 100′ Farmers Carry
  • 200 meter Sled Drag
  • Notes: Athlete Chooses the weight. Should be moderately heavy on the famers carry but done unbroken. Sled should be light and for active recovery.

Little bit of grunt work with the sled pull and carries. Take a look at the notes so you can have the right approach to the workout. If you don’t have a sled try swapping out a banded glute march for about 2-3 min. You can also do a run with a plate or medball if you like.

 

ACF – October 9, 2019

Notes:

AMRAP:
This one is a real treat and something that will require some pacing and mental toughness. The rounds of “Cindy” should be steady and strong but something that allows you to get right on the barbell. I would break up the sets on “D.T” from the start. Do your 11 deadlift, 12th is the start of your hang power clean for 8, 9th hang power clean is the start of your shoulder to overhead, etc. Try to keep things consistent and if anything take the loading down on “D.T.” so you can keep a steady pace and meet the goal rounds.

Optional Accessory:

  • Ring Walk Out 3 x 10
  • Weighted Hip Extension 3 x 10
  • Notes: Finish with Accumulating 100 Band Good Morning

Some good midline work to finish things off. The ring walk out are tough so go to a range of motion that works for you. It may be limited but keep those arms straight and belly tight like a “hollow” position. You can break up the band good mornings however you want but try to keep some bigger sets going.

ACF – October 8, 2019

Notes:

Day 1 of our Squat Development program. Pay close attention to what is limiting you in regards to mobility. Is it joint impingement or tight muscles. There is a difference and the approach will vary.

Heavy Day!! Who doesn’t love some bench press anyway. A bit lower rep scheme with descending weight which means these should all be heavy work sets. Don’t try to set a 5 rep max PR on your first set. See if you can keep weight consistent and increasing as the reps decrease throughout.

Accessory Lifts:
Single leg/arm lifts to finish things off. Superset these and keep the weight so it’s challenging and near, but not to failure on any set. Adjust loading as needed between each set and rest no more than 2-3 min between.

Optional Accessory:

  • For Time:
  • 30 Box Jump Over (24/20)
  • 30/20Cal Bike
  • Goal: Sub 6 min

A short little cookie for you that is a straight up sprint. Push the pace from the start and see if you can hang on for sub 6 min! Sub out a row for the bike with the same amount of calories if needed.

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