“The Line”

Workout Philosophy

A-Line

Thursday, June 9th, 2022

Aerobic Training Zone 1 - 2

Row, Bike, Run, Ski or any other cyclical machine you want

Choose your pace based on how you feel today

2mins Side plank 30sec R and L
5mins easy pace
5mins 65% effort
5mins 70-80% effort
5mins 65% effort
5mins easy pace
2mins Side plank 30sec R and L

Growth

Thursday, June 9th, 2022

A1. Strict Press @12X1; 8, 6, 4, 6, 4, 2; rest 30sec
A2. KBS 1.5/1pd; 15reps; rest 60-90sec
B. Emom - 3 Bench press 60-70% of 1rm @20X1 - 8mins
C1. Stagger stance DB RDL @30X1; 8/leg; rest 30sec
C2. Clapping pushup 8-12reps; rest 60-90sec x 3
+
20min amrap 90% effort
5 Shoulder to Over Head 115/75#
10 DL 115/75#
15 GHD situps
Run 200m
+
10mins easy spin on bike or mobility

Commit

Thursday, June 9th, 2022

AM

Row 10mins easy pace
AB 10mins easy pace
Jog 10mins easy pace
+
Mobility your choice

PM

A. Power snatch x 3 + Hang full snatch x 2 + OHS x 1; build this complex over 15mins
+
10mins 85% effort
5, 4, 3, 2, 1 back to 5
RMU
Power snatch 155/110#
+
15mins 85% effort
10 strict pronated pullups
50m double KBS FR carry 1.5/1pd/hand
15 GHD situps
+
20mins 85% effort
5 Back squat 225/155#
10 TTB
15 KBS 2/1.5pd
20 cal Ski
+
Walk 10mins

Please post results to comments below