“The Line”
A-Line
Tuesday, September 13th, 2022
10mins
Easy spin on bike or easy Jog
Rest 2mins
10mins easy pace
5 ring rows
10 pushup
15 box step up alt leg per rep
rest 2mins
10mins
Easy spin on bike or easy jog or Mobility your choice
Growth
Tuesday, Sept 13th, 2022
A. Clean and jerk start at 50% of 1rm add 10# every min until tough single end on a make
B. Deadlift @3131; 4, 4, 3, 3, 2, 2reps; rest 90-120sec
C. Emom - Bench press with bands 3 reps 55% of 1rm + the bands - 12mins
+
Emom - 10mins
odd - 6-10 ring dips from high rings scale as needed
even - 12 KBS heavy! You pick weight
+
Emom - 10mins
odd - 12 burpees
even - 12-15 GHD situps
+
5 sets increase pace per set
Row 30sec
Rest walk 30sec
AB 30sec
Rest walk 30sec
+
10mins walk
Commit
Tuesday, September 13th , 2022
AM
60mins easy spin on bike every 10mins complete 2mins of mobility this should be easy pace
PM
A. Clean and Jerk double start at 50% of 1rm add 10# every 90sec until tough double
B. Deadlift TnG; 5, 4, 3, 2, 1; rest 90sec push the weights here
C1. 10 HSPU 8/5" deff; rest 30sec
C2. 20 KBS Russian 2/1.5pd; rest 30sec
C3. 10 Strict HSPU no deff; rest 30sec
C4. 20 DB Death March 50/35#/hand; rest 60-90sec x 3-5sets
+
For time
50 PC and Jerk 95#
50 Burpee box jump on and over 30/24"
50 Cal AB
10-15mins easy spin or walk
Post results to comments
