“The Line”

Workout Intent

A-Line

Monday, June 27th, 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, June 27th, 2022

A. Clean Grip Deadlift x 3 + hang power clean x 2 + S2O x 1 on the 90sec for 10-12sets start moderate and bulid
B1. Bench press @20X1; 10, 8, 6, 4, 2; rest 20sec
B2. 5 box jump high reset each rep; rest 90sec
C. Power Clean and Jerk start at 55% of 1rm add 10# every min until tough single no misses today!!
+
20min amrap tough effort here
Row 100m
2 SA DB PC and S2O alt hand per rep 50/35#

Increase the row by 100m every round
Increase the DB PC and Jerk by 2 every round
+
Walk 10-20mins or easy spin 10-20mins

Commit

Monday, June 27th, 2021

AM

12mins easy pace
1min Row
1min AB
1min Ski
1min Jog
1min Side plank 30sec R and L
+
Row 500m Increase pace by 1.0 sec exactly each row you pick start pace and go from there
Rest walk 3mins x 6sets
+
Walk 10mins

PM

A. Snatch from low blocks BB just below knee; 1 reps on the 30sec for 10sets tech work weight here
B. Back Squat Cluster @30X1; 2. 2; rest 20sec/rest 2-3mins x 6 sets last 4sets tough
C. 7min cap 30 burpee RMU for time
+
3 sets 96% effort Sprint
1 Round of DT 155/105# 12dl + 9 HPC + 6 S2O
Row 18sec sprint
Rest walk 3:30
+
5 sets 96% effort Sprint
5 HSC start moderate and build
12 burpees AFAP
AB 6cals all out
Rest walk 3:30
+
15mins easy spin on bike or walk in sun if you can

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