ACF – January 15, 2019

Workout of the Day

Clean and Jerk


Workout Notes:

Heavy Clean and Jerks for the day!

Reps are descending so you should see weights increase but it may not be by much since there will be some fatigue from the previous sets. Goal should still be quality mechanics while challenging the position with the right loading. If you need to stick with a weight or back off to dial things in please do. Rest no less than 3 min between each set and drop the barbell after each rep so you can work on the first pull off the floor.

ACF – January 14, 2019

Workout of the Day

3 Rounds

10 Burpee Ring Muscle Up

10 Front Squat (205/145)

Goal: Sub 17min

Workout Notes:

Work on keeping the burpee ring muscle ups consistent and avoid the rings swinging around. Front squat should come from the floor, it’s going to be heavy but something the first round should be done unbroken. See if you can hang on to this but keep the loading so you can complete each round in no more than 2 sets. Adjust loading as needed in order to do this and meet the time domain.

ACF – January 11, 2019

Workout of the Day

10 Rounds

AMRAP 1 miun

7 Strict HSPU

max rep Squat Clean (135/95) with remaining time

Notes: Rest 1 min between rounds

Workout Notes:


This is an interval based workout so don’t be afraid to push the pace here. Your score is the total number of squat cleans you get from each round. This is a weight that you should be able to do touch and go reps with but as you fatigue doing quick singles may be the best option. I would suggest trying to start each round with a set of 3 or so touch and go then going to singles as needed. The HSPU is going to add up on this on for sure. They shouldn’t take you any longer than roughly :20-25 sec even in the later rounds. If you need to break them up that’s fine, but make sure you are still getting on the bar with about :40 sec to work there. Lower the weight or use a box/band for the HSPU if necessary for today.

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