ACF – September 19, 2018

Workout of the Day

4 Rounds

100′ Dumbbell Front Rack Carry (100/70)

100′ Dumbbell Overhead Carry (100/70)

50 Double Unders

25 CTB Pull Up

Workout Notes

4 Rounder

This is going to be more shoulders and biceps than many think and it’s going to be tough to catch that breath with that front rack carry. Work to stay relaxed and consistent on the doubles so you can jump into the CTB. Ideally no more than 3 sets there with minimal breaks so you can work on cycling your reps. If you need to scale the workout try a lighter weight and no less than 15 CTB pull ups. Not much of a stress on time with this one in regards to finishing it. Just dig in and work to get it done.

ACF – September 18, 2018

Workout of the Day

Front Squat


Single Leg Box Step Up

3 x 10/leg

Glute Bridge

1 x 20

Workout Notes

Some heavy work for the week!

Front squatting with descending rep schemes. Make sure to get some good build up/lead in sets before starting the work sets here. Rest should be no less than 2 and no more than 4 min between each work set. Weights may not go up all that much across the sets since they are relatively close with the rep schemes but see if you can make bumps up in weight on each set.

Single leg work to finish things off. Each accessory lift should be near, but not too failure. Adjusting weight across each set in order to accomplish this is fine as well.

ACF – September 17, 2018

Workout of the Day

5 Rounds For Time:

30 KB Swing (53/35)


5 Ring Muscle Up

Goal: Sub 16min

Workout Notes

Short Chipper:

Going to be a fun but challenging one with a fair amount of shoulders and lungs! Pace out those swings so you can save some shoulders and pull for the muscle up. A “z” press is a good option to scale if you aren’t quite there with the hspu yet. If you don’t have muscle ups yet then try either a jumping variation work 5 strict pull ups and 5 strict ring dips per round for today.

Congratulations Shade!!

%d bloggers like this: