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Monday, 9-23-2013


Monday, 9-23-2013

It’s what you’ve all been waiting for – what you all have devoted your LIVES to over the past 5 weeks –
High Bar Back Squat 1 rep max
Where you start your first single will depend on how much progress you have made during the last 5 weeks.  Some of you have easily rep-ed out multiple sets of 3’s and 4’s at 95%.  If this is you, then you will want to start your singles at 100% of your previous 1RM.  In general, start your first single at 85-90%. You should aim for 25/50lbs more and aim to hit your best set at the 4th or 5th single.  Please use a spotter today even if you are advanced and comfortable with dumping a HBBS.  GOOD LUCK EVERYONE!!!  PROVE TO YOURSELF THAT YOU ARE STRONGER MENTALLY AND PHYSICALLY THAN YOU EVER THOUGHT POSSIBLE!!!
Accessory work post 1RM – No conditioning today
3×8 KB Step ups (fast tempo)  55/35 x2 at 20″
3×8 Partner Glute Ham Raises
3×20 GHD sit-ups
Olympic Lifting
Snatch  1-1-1
Clean & Jerk  1-1-1
Front Squat – Find your 3 rep max.

Post your scores to the Whiteboard.

Solid performances for ACF Softball on Sunday afternoon.  Team GREEN was up 13-2 after the second inning and held on for a 17-15 win vs. the #1 team in the league.  Mo hit a 3-run home run in the 6th inning to seal the win. GREEN team now stands alone in 1st place after 3 games!!
BLACK team was tied 8-8 after the 3rd inning, and then were down 13-12 after the 5th inning but couldn’t hold on and lost 20-12 in the 6th.  HUGE improvement in the hitting and defense for the BLACK team!!  Speedy Quinn and Brando each hit inside-the-park home runs and the ladies had some big hits too – especially Jacque!!
Remember the teams play each other on October 20th at 5:00pm.  We will also go to a HAUNTED HOUSE following the game – just like last year!!  This will be a fun outing for ACF members and we hope you can make it – mark your calenders!

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