“The Line”

Workout Philosophy

A-Line

Monday, May 30th , 2022

Lower Single Leg/Upper Single Arm Pull + Midline Stability

A1. Rear Foot Elevated Split Squat; @30X1; 8-10/leg; rest 1min
A2. DB Three Point Row @30X1; 8-10/arm; rest 1min x 3-4sets
B1. Goblet squat @2020; 10-12; rest 60sec
B2. Ring Row or Pendlay Row @2020; 10-12; rest 60sec x 3
C1. Side plank 30sec R and L rest 20sec
C2. Wall sit 30-60sec add weight if you can; rest 60sec x 3
D. Hollow hold 10sec on 10sec off x 4-8sets

Growth

Monday, May 30th, 2022

A. Power clean build to a tough single in 8mins
B. Push press build to a tough double in 8mins
C1. DB incline bench press @2020; 10-12; rest 1min
C2. Power Snatch TnG Cluster 3. 3. 3; rest10sec/rest 60-90sec x 4sets 55-70%
+
For time 30mins cap
Row 500m
30 bench press 185/125#
Row 1k
20 bench press 185/125#
Row 2k
10 bench press 185/125#
+
Walk 5-10mins

Commit

Monday, May 30th, 2022

AM

12mins 85% Effort
Row 20cals
AB 20cals
+
12mins 85% Effort
10 box jump sd 24/20"
10 walk lunges
10 pushups
+
12mins 85% Effort
Jog
+
10mins
Walk cooldown

PM

”Murph” If you are doing this with your in person community.

If not Do this ;)

A. Snatch pull x 1 + hang snatch pull x 1 + hang power snatch x 1 + hang full snatch x 1 -12mins
B1. Pendlay row @1010; 10-12; rest 1min
B2. Pistol squat 20 reps; rest 1min x 2
C. HS walk 20m fast rest 20-30sec x 3-4sets
+
For time 22min cap
65 thrusters 115/75# for time
Everytime you break complete 4 rMU
+
15mins easy spin on bike

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