“The Line”

Workout Description

A-Line

Friday, September 23rd, 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 - 8-20mins
odd - Goblet squat 10-12 reps you pick weight and tempo
even - Seated Arnold press 10-12 you pick weight and tempo
+
Emom - 8-20mins
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 23rd, 2022

A. Snatch balance 3, 3, 3, 3, 3; rest 1min keep light and snappy here
B1. Snatch pull x 1 + hang snatch pull x 2 + Power snatch x 1 + hang power snatch x 2; rest 30sec build per set
B2. Front squat Cluster 3. 3. 3; rest 15sec/rest 90-120sec x 4-5sets build per set
C. Side plank Powell raise 8/arm @20X0 rest 1min x 3
+
On the 4mins complete
Row 400/350m
10-12 Bench press 155/100#
15-20 GHD situps
x 4-5sets
+
Walk 5-10mins in Sun if possible

Commit

Friday, September 23rd, 2022

AM

60mins 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 rest as needed 40% of 1rm
B. SJ from blocks build to a max in 12mins
+
Wave Rep - SJ from blocks
min 1 - 65% of 1rm - 2 SJ
min 2 - 65% of 1rm - 3 SJ
min 3 - 65% of 1rm - 4-5 SJ
9-12mins go back to min 1 after 3
+
5 sets increase pace per set
3 burpee rMU
5 box jump 30/24"
7 SC thrusters 185/125#
9 bar MU
12 cal echo bike
rest walk 3-4mins
+
Walk 5-10mins Sunshine if possible

Post results to comments