“The Line”

Workout Description

A-Line

Friday, September 9th, 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 - 8-18mins
odd - Goblet squat 10-12 reps you pick weight and tempo
even - Seated Arnold press 10-12 you pick weight and tempo
+
Emom - 8-18mins
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, September 9th, 2022

A1. Strict press @12X1; 6-8reps; rest 30sec
A2. DB push press TnG 12-15reps; rest 20sec
A3. 90sec Row 85-90% effort; rest walk 60sec x 3-5sets see video for loading ideas
B1. PC TnG Cluster 2. 2. 2; rest 8sec/rest 30sec
B2. DB Death march 16 total steps; rest 20sec
B3. 90sec AB 85-90% effort rest walk 60sec; x 3-5sets
+
7min amrap tough effort
1, 2, 3, 4, 5.. increase by 1 every round for time
Deadlift 185/125#
wall walk
+
10mins walk

Commit

Friday, September 9th, 2022

AM

50mins all easy pace
1min row
1min AB
1min jog
1min side plank 30sec
1min step ups
1min ski
1min mobility your choice

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Clean and jerk build to 85% of 1rm and call it
C. Push press cluster 1. 1; rest 10 sec/rest 3mins x 5 push this a bit
+
12mins 80% effort
3 HSPU strict
3 PC 185/125#
3 box jump sd 24/20"
increase reps by 3 every round
+
3 rounds 85% effort pace
HS walk 10m
2 Rope climb 15'
15 GHD situps
+
Walk 5-10mins Sunshine if possible


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