“The Line”

Workout Philosophy

A-Line

Tuesday, June 7th, 2022

Row 5k easy pace or Jog 20-30mins easy pace

Growth

Tuesday, June 7th, 2022

A1. Front Squat @31X1; 5, 5, 4, 4, 3, 3, 2, 2, 1, 1; rest 30sec
A2. 5-8 Strict Omni grip pullups; rest 30-60sec see video
B1. BB Front rack reverse lunge 5/leg alt leg per rep; rest 30sec
B2. 5-7 Ring MU progression your choice; rest 90sec x 3-4sets
C. FLR on rings 20sec work 10sec rest x 5-8sets
+
5 rounds for time push this
Row 300m
20 air squats
15 hip ext
+
10mins easy spin on bike or walk

Commit

Tuesday, June 7th, 2021

AM

45mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. Clean and Jerk build to a moderate double in 12mins
B. Paused PP 2 second bottom of the dip drive each rep 3, 3, 3, 3; rest 2mins build per set
C1. DB push press 70/50# 12-15reps; rest 10sec
C2. 40 air squats; rest 10sec
C3. 20 KBS 2/1.5pd rest 10sec
C4. 20 GHD situps; rest 90sec x 4sets
+
15min amrap score is HS walk distance
AB 20cals
HS walk 60ft Unbroken 30ft sections
+

Mobility your choice

Please post results to comments below