“The Line”

Workout Philosophy

A-Line

Monday, September 5th, 2022

A. DB at side or unweighted walk lunge 20 steps; rest 90sec x 3sets (possibly add weight at sides)
B1. DB bent torso row @20X1; 10/arm; rest 1min
B2. Side plank Powell raise @2020; 8/arm; rest 1min x 3-4sets
C1. Goblet squat @3031; 6-8reps; rest 1min
C2. Ring Row @4040; 8-12reps; rest 1min x 3-4sets
+
Row or Bike 1min
FLR on Floor or Rings 30sec
rest walk 30sec x 3-6sets
+
Walk outside 10-15mins

Growth

Monday, Sept 5th, 2022

A. Deadlift x 1 + hang power snatch x 1 hang full snatch x 1 build in 10mins
B. OHS @32X1; 1, 1, 1, 1, 1; rest 90-120sec build per set
C1. Back squat @20X1; 4, 4, 4, 4; rest 15sec
C2. 10-15 CTB pullups rest walk 90-120sec
+
Chipper for time
50 Cal Row
50 Dual FR KB Squats 1.5/1pd/hand scale as needed
50 TTB
50 Cal Row
+
Walk 5-10mins

Commit

Monday, September 5th, 2021

AM

10mins easy pace
1min row
1min AB
1min Ski
1min Side plank 30sec R and L
1min Mobility your choice
+
85% effort pace
Row 500m
AB 21cals
Row 400m
AB 18cals
Row 300m
AB 15cals
Row 200m
AB 12cals
Row 100m
AB 9cals
+
Mobility your choice

PM

A. Snatch build to a tough single in 12mins if you feel good go for something
B. SC x 1 + HSC x 1 + FS x 1 + SC x 1 + HSC x 1 + FS x 1; rest 90sec x 6sets increase weight per set don't set the bar down
+
For time tough effort 14min time cap
150 wall balls 20/14# 10' target
90 DU
30 RMU
+
15mins easy spin on bike or walk in sun if you can

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