“The Line”

Workout Philosophy

A-Line

Thursday, July 7th, 2022

Jog or walk or Hike or Jog and Walk easy pace 25-45mins

Growth

Thursday, July 7th, 2022

A. Squat clean start at 50% of 1rm add 10# every min until tough single push a bit don't get sloppy!
B. Power snatch TnG double on the 90sec for 8-10sets start light and small build 10 DU buy in before each lift
C. Front squat build to a tough 4 in 10mins
D. Build to a tough double wtd pronated pullup in 5mins

+

Emom - 12mins
odd - 3 back squat 65-70% of 1rm
even - 7-12 CTB pullups
+
12mins 85% effort
2 PC and Jerk 95/65#
3 PS TnG 95/65#
4 thrusters 95/65#
12/10 AB or Echo Bike cals
+
21, 18, 15, 12, 9, 6, 3 for time
Wall balls 20/14# 10' target
TTB
+
easy spin on bike 5mins

Commit

Thursday, July 7th, 2021

AM

5mins easy spin
+
AB 12sec 97% effort
rest walk 2:00-2:30 x 4sets

+ 2-8mins

Row 20sec 96% effort
rest walk 1:40-2:00 x 4
+
Mobility your choice


PM

A. Snatch x 1 rest 10sec + Hang snatch x 2; rest 90sec x 6-8sets moderate weight you pick make it beautiful!
B. Snatch pull W/straps start at 90% of 1rm snatch 2. 2. 2; rest 10sec/rest 2mins x 4sets increase weight per set
C. OHS @32X1; 3, 3, 3; on the 2mins
D1. 12 thrusters 70/45#/hand; rest 5sec
D2. 18-21 CTB pullups; rest 90sec x 4
+
7min amrap 80-90% effort
BB OH walk lunge 25ft 115/75#
8 bar facing burpees
BB OH walk lunge 25ft 115/75#
5 bar MU
rest walk 3mins x 3
+
Walk 10mins

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