“The Line”

A-Line

Monday, August 8th, 2022

A. Strict press build to a tough single in 5 sets rest as needed
B. Strict pronated pullup Accumulate 30 reps at your own pace use assistance from a band if needed
C1. DB Three Point Row @30X1; 8/arm; rest 1min
C2. DB at side walk lunge or reverse lunge 8/leg alt leg per rep; rest 1min
C3. Side plank powell raise @2020; 8/arm; rest 1min x 3-4sets
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3-4 sets all same pace
15 Russian KBS you pick weight
12 burpees
90sec AB Row or Jog
rest walk 2-3mins
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walk 5mins

Growth

Monday, August 8th, 2022

10mins 85% Effort
Run 200m
25 DU
10 KBS 1.5/1.25pd
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10mins 65% Effort
5 back squat 185/125#
10 pushups
Run 200ft shuttle 25ft sections
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10mins 85% Effort
Row 250/200m
2 RMU
8 box jump sd 24/20"
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10mins 85% Effort
AB 12/10cals
10 DB Power Snatch 50/35# alt hand per rep
6-8 CTB pullups
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Walk 5-10mins

Commit

Monday, Aug 8th, 2022

AM

12mins easy pace
1min Row
1min AB
1min Ski
1min Jog
1min Side plank 30sec R and L
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Row 400m Increase 500m row pace by 1.5 sec exactly if you rowed 1:45.0 last week row 1:43.5 this week
Rest walk 3mins x 8sets
Rest walk 3-5mins after the 4th set
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Walk 10mins

PM

A. Snatch start at 55% of 1rm add 20# every min until max no more than 2 misses
B. Back Squat @30X1; 1, 1, 1, 1, [1, 1, 1]; rest 2-3mins bracket sets tough
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Emom - 15mins
1 - 5-8 RMU
2 - SA DB Burpee SC Thruster 4/arm 70/50#
3 - AB 14/11cals
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5 sets increase pace per set
50 DU
20 wall balls 20/10' target
15 TTB
rest walk 90sec
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3 Rounds 70% effort
Run 200m
25 hip ext
20 GHD situps
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15mins easy spin on bike or walk in sun if you can

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