ACF – December 12, 2019


EMOM:
Some grip and lungs in this one! You may want to consider breaking up the reps to help your grip from fatiguing too quickly. Ideally, you want to have :15sec to rest/ transition between movements. If you need to back off loading or reps to accomplish this no big deal.

Accessory:
3xs:
–1min-:45sec GHD Hold
–1min-45sec GHD Hollow Hold

Maintenance
1x:
–1-2min ea. Couch Stretch
1x:
–1-2min ea. Straddle Stretch

ACF – December 11, 2019

“Isa-Grace”
Been a while since we’ve done this one! All barbell and strategy. This one is all about your strengths. Some will want to start with touch and go or small sets and go to singles, others singles from the start. Try to keep things consistent and stay close to that barbell so you can keep moving. Focusing on pulling under the barbell for the snatch will be key to help save those legs a bit for the clean and jerk. If you can go from the catch position of the clean right into the jerk that will help save the quads as well.
Accessory:
Plyometric Accessory
–Seated Box Jump 3 x 5
–Plyo Push Up 3 x :15 sec
–Ball Slam 3 x :15 sec
//Rest 1 min between the timed movements.//

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