“The Line”

Workout Intent

A-Line

Thursday, June 23rd, 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 23rd, 2022

A. Clean and jerk build to a tough single in 12mins not a 1rm unless you feel amazing!
B. Clean grip deadlift x 1 + Hang Power Clean x 1 + Power Clean x 1 + PJ x 1-2 on the 90sec for 10 sets start moderate and build
C. Emom - 12mins see video
Odd - start at 50% of 1rm bench press 4-5 reps build per set
Even - Deadlift start 50% of 1rm 4-5 reps build per set
+
5 rounds for time Push this
Run 200m
12 GHD situps
6 power clean and jerk 135/95#
+
DB ext rotation build to an 8rm both arms take your time
+
10mins easy spin on bike or mobility

Commit

Thursday, June 23rd, 2022

AM

Run 10mins easy
Row 10mins easy
AB or Echo 10mins easy
+
20mins Mobility

PM

A. Power snatch start at 55% of 1rm add 10# every min until tough single
B. SC x 1 + FS x 1 + HSC x 1 + FS x 1 on the 90sec for 12mins start moderate and build per set
C. BB on back reverse lunge 5/leg alt leg per rep; rest 90sec x 4sets pick weight and keep it
+
10mins 85% Effort pace
15 CTB pullups
12 wall balls 20/14# 10' target
9 KBS 2/1.5pd
+
10mins 85% Effort pace
Row 300m
5 back squat 50% of 1rm
5 RMU
+
10mins 85% Effort pace
Run 200m
20 DB FR walk lunges 50/35#/hand
5 ball over shoulder 150/100#
+
10mins 85% Effort pace
Row 10cals
Echo bike 10cals
Increase cals by 2 every round
+
Walk 10mins

Please post results to comments below