ACF – March 14, 2019


Optional EMOM:

A mix of a light weight DB “D.T.” and some running. The DB’s should be light enough that with a push you are able to get the work done in roughly :45 sec or less, giving you some time to get ready for the run. Same goes for the 200 meters. You should be running in the door with at least :10 sec or more to rest before starting the next round. Lower the weight and shorten the distance if needed in order to meet these parameters in the workout.

ACF – March 13, 2019


Bar MU/Thruster:

Lower rep ranges for the most part here but definitely a challenging weight on the barbell for many of us. Reps are ascending so keep this in mind for both movements in regards to pacing. See if you can keep the bar muscle ups either unbroken or done in no more than 2 sets. They should be paced for the heavy barbell work though. Thruster weight is something you should be able to do at least 3 reps unbroken with when you are fresh if not 5. Lots of leg drive on coming out of the squat so you can save those arms for the pressing on the bar mu as well. Breaking them up is fine but it should only be done on the last 2 rounds. Adjust loading as needed in order to accomplish this and meet the goal time domain.

ACF – March 12, 2019


Heavy Day! Deadlifts on deck with some varying rep ranges. I would suggest trying to keep that single the same weight across all of those work sets. The additional rep schemes surrounding it will make it more challenging as you go so don’t go for broke on the first set of 1. Good, quality movement, with heavy loading and working the lowering phase of the weight is what we are looking for and what will make you stronger in the long run. Rest no more than 4 min between each set.

3 Rounder:

If you are tuckered out on handstand walks and have done 19.3 within the past 24 hours swap out a double oh kb carry. Otherwise jump in on the handstand walk and continue to work positioning and capacity here. Modifications can be static holds on the wall, shoulder taps, or hs walk practice. Rounds are not for time so vary the weight as needed on the carrys and take time to develop good habits with the HS or OH movement.

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