“The Line”

Workout Description

A-Line

Friday, August 26th, 2022

A. DB front rack reverse lunge 1/ leg + Push press x 1 = 1 rep; complete 8 reps on the 2mins for 3-4sets you pick weight
B. DB external rotation @20X0; 10-12/arm; rest 30-60sec x 3
+
Emom - 8-14mins
odd - Goblet squat 10-12 reps you pick weight and tempo
even - Seated Arnold press 10-12 you pick weight and tempo
+
Emom - 8-14mins
odd - Side plank 20-30sec R and L
even - 5-7 seated box jump 15-18" seat to 12-30" box start short!
+
Walk 15mins

Growth

Friday, Aug 26th, 2022

A. SJ from rack build to a tough single in 12mins
B1. Close grip bench press @20X1; 6-8; rest 1min
B2. Power Clean TnG cluster set; 3. 3. 3; rest 10sec/rest 90sec x 4sets build per set on both
C. HS walk max distance in 3mins
+
8min amrap hard pace
2 Wall walks
8 DB PS alt hand per rep 50/35#
+
Walk 5-10mins

Commit

Friday, August 26th, 2022

AM

Warmup
12mins RTW easy
1min row
1min AB
1min jog
all easy aerobic pace
+
Row 30sec rest walk 30sec race pace x 6-10sets
+
AB 30sec increase pace per 10sec last 10sec tough to all out
rest 3-4mins x 2-3sets until you feel great
+
2k for time

PM

A. Jerk balance 3x3 40% of 1rm or less
B. SJ from blocks or rack build to a max
C. Push press TnG cluster 1. 1. 1. 1; rest 10 sec/rest 3mins x 3 push this a bit
+
"JT"
21,15,9
HSPU
Ring dips
Push ups
+
Walk 5-10mins Sunshine if possible


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