“The Line”

Workout Description

A-Line

Thursday, August 18th, 2022

3mins easy spin on bike or Row or jog
+
Bike, Row, or Jog
30sec 85-90% effort
rest easy easy spin 30sec x 15sets
The goal is to have each tougher effort be the same pace
+
walk 5-10mins

Growth

Thursday, August 18th, 2022

A. PS x 1 + HPS x 2 + OHS x 3; on the 90-120sec x 8-10sets start moderate and build no misses!
B1. Snatch grip pendlay row @1010 6-8; rest 30sec
B2. 12-15 TTB; rest 90sec x 4sets
C1. Back squat @30X1; 5, 5, 4, 4, 3, 3; rest 30sec small build per set
C2. Strict pronated pullup amrap unbroken set see video; rest 90sec
+
5 sets all same pace
16 DB PS 50/35#
16 wall balls 20/14# 10' target
rest 60-90sec all same pace
+
3 rounds for time 88-96% effort
Run 400m
15 OHS 95/65#
+
easy spin on bike 5mins

Commit

Thursday, August 18th, 2022

AM

5mins easy spin
+
AB 21sec 97% effort
rest walk 2:20/3:00 x 3sets

+ 2-8mins

Row 35sec 96% effort
rest walk 2:35-3:15 x 4
+
Mobility your choice


PM

A. Snatch balance build to a moderate to tough single in 8mins
B. Snatch from high blocks 1, 1, 1, 1, 1, 1; rest 90sec start light and build per set
C. Snatch pull from low blocks 2, 2, 2; rest 90sec start at 100% of 1rm snatch and build no straps
D. FS build to a tough double in 8mins
+
Emom - 12mins
odd - PS TnG x 5 155/105#
even - 25 DU + 5-8 bar MU
+
5, 4, 3, 2, 1 for time
burpee RMU
OHS 205/135#
+
Walk 10mins

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