“The Line”

Workout Philosophy

A-Line

Thursday, September 1st, 2022

3mins easy spin on bike or Row or jog
+
Bike, Row, or Jog
30sec 85-90% effort
rest easy easy spin 30sec x 20-25sets
The goal is to have each tough effort be the same pace

Rest 2mins after the 12th set
+
walk 5-10mins

Growth

Thursday, Sept 1st, 2022

A. Emom - Power snatch x 1 + hang power snatch x 2 65% of 1rm small build if feeling it - 8mins
B. Back squat 5, 5, 5, 5, 5; rest 2mins all tough but build per set no misses! Perfect form
C1. BB on back forward lunge 5/legl rest 30sec
C2. Ring row @4040; 10reps; rest 60sec x 3-4sets
+
5, 4, 3, 2, 1 90% effort
RMU or Bar MU - scale as needed
Front squat from ground 185/135# scale as needed 70% of 1rm SC would be solid

Rest 4mins after this

3 rounds 90% effort
Row 30/22cals
20 Jump lunges
10 TTB
+
easy spin on bike 5mins

Commit

Thursday, September 1st, 2022

AM

15mins RTW
1min row
1min AB
1min Ski
+
AB 30sec increase pace every 10sec last 10sec 96% effort
rest walk 2-4mins x 2-3sets
+
AB 3mins max cals
+
walk or easy spin on bike 30-40mins


PM

A. Snatch pull cluster 2. 2; rest 10sec/rest 2mins x 4-5sets last 3 sets tough straps ok this week push the weight
B. OHS @20X1; 5, 4, 3, 2, 1; rest 2mins keep perfect form
C. Emom - Full snatch double 65-75% of 1rm - 10 mins keep weight snappy and really doable
+
Emom - 14mins
odd - 4 PS 135-185/85-125#
even - 20 DU + 12 TTB AFAP
+
Increase pace per set on run
Run 400m
amrap unbroken RMU - 1-2reps
rest walk 3mins
+
Walk 10mins


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