ACF – January 18, 2019

Workout of the Day

3 Rounds

20/17 Cal Bike

20 Thruster (95/65)

Goal: Sub 13 min

Rest 5 min

3 Rounds

20/17 Cal Bike

20 Clean and Jerk (95/65)

Goal: Sub 13 min

Workout Notes:

3 Rounders:

All about the fitness and conditioning here. Bike should be a strong pace but one you can get on the bar nearly right away with. Don’t be afraid to go for it a bit on the thrusters and try to knock out some bigger sets. Loading should be something that you can cycle efficiently and get to the 20 reps in no more than 2 sets on any round. You get a fair amount of rest before the next piece and that loading is light for the clean and jerk so make sure you are working for the same thing. Efficient cycling of the barbell and quick reps. Lots of touch and go with this light of a weight. If you need to lower the weight at all for this one to keep that stimulus please do. If you don’t have a bike you can always sub out the same amount of calories on the rower or even put in roughly a 400 meter run (this one may take a bit longer so I would prefer the row as a sub).

ACF – January 17, 2019

Workout of the Day

Sprints

Row 6 x 500 meters

Notes: Rest 2 min between each effort. Keep your times within :10 sec of one another

Workout Notes:

Rowing Intervals

Intervals today with nearly the same work to rest ratio. The goal is to keep things consistent here which makes for a good opportunity to learn pacing for yourself. Each interval should be within roughly :10 sec of one another and no longer than that. If you can keep it within :5 sec it’s all the better.

ACF – January 16, 2019

Workout of the Day

“Holleyman”

30 Rounds

5 Wall Ball (20/14)

3 HSPU

1 Power Clean (225/155)

Goal: Compare to previous score

Workout Notes:

We did this last during “Hero” month in July. Compare your score to your previous time or set a new benchmark if this is a new one for you. Find a strong but steady pace and pay attention to how you cycle through each round. Depending on what is most challenging for you (clean or HSPU) try to find a flow that allows you to go into that movement with some form of feeling “recovered”. This may mean faster on some exercises and slower on others. Keep the power clean at a weight that you can move mechanically well and walk up to with confidence. This is also a great opportunity for you to work on the HSPU. If you are a ninja and have done this workout a number of times give it a try with strict HSPU.

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