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ACF – May 10, 2019


Snatch/Burpee Box Jump:

Light weight today which makes it a great opportunity to work on technique with cycling the barbell. I would suggest still working on a power snatch here but trying to minimize the dip in your catch position so that you can keep the bar moving quickly. Those burpee box jump overs are going to be a mental battle so stay in it with consistent pacing and small goals. Constant movement is the key but don’t be afraid to change things up a bit. 5 quick reps and 10 consistently paced reps, etc. This can help keep you occupied for the finish of the workout if you need to. Modify the reps to 35 and 70 if needed in order to meet the goal time domain.

ACF – May 9, 2019


Grunt Work:

This will take some strategy if you hit it up. Longer isn’t always better to start if you end up falling into shorter lengths with the farmers carry later in the workout. You may consider taking a bit of a break after the set of deadlifts before starting the carry just so you can get a longer carry distance.


ACF – May 7, 2019


The Shaman”

Some descending reps with an increase in complexity with the barbell and gymnastics movements. Each AMRAP has a 3 min rest between so don’t be afraid to push the pace a bit on these and trust in the recovery.


Loading is reasonable and try not to break the DL into any more than 3 sets. This could also be a good game plan to save the grip and midline for the T2B. Same approach for the T2B with breaking things up.


Power Clean has some significant reps so chances are singles will be the best bet. If you have the ability to do some touch and go reps off the start of each round and finish it up with singles that will be a bit quicker. Work to keep the wall ball and CTB unbroken.


All reasonable sets and work here and with the low reps this will have some fast turn over. I would suggest singles on the clean and jerk because of this. If you don’t have a bar MU yet try a jumping variation so you can keep moving through the workout without worrying about getting in and out of bands.

May 6, 2019


Some Oly work to start off the week. Hang Power Snatch for some higher reps is going to naturally have you working with some lower weight since grip and fatigue will play a role in your work sets. Once you get to the singles you should be able to see some increase in weight. Goal should be focusing on consistency in both finding your hip pocket in the 2nd pull as well as foot position as you receive the bar. Make sure to use loadings that will allow for proper lockout with the elbows as well.

Optional Accessory:

You got it, get out on that jog. This doesn’t need to be a time trail where you are trying to set a PR. Just think about a good, hard run that you can keep a consistent pace with it… so a bit more than a jog 🙂

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