“The Line”

Workout Philosophy

A-Line

Monday, July 11th, 2022

A. Strict press build to a tough 4 in 5 sets rest as needed
B. Strict pronated pullup Accumulate 30 reps at your own pace use assistance from a band if needed
C1. DB Three Point Row @30X1; 8/arm; rest 1min
C2. DB at side walk lunge or reverse lunge 8/leg alt leg per rep; rest 1min
C3. Side plank powell raise @2020; 8/arm; rest 1min x 3-4sets
+
3-4 sets all same pace
15 Russian KBS you pick weight
12 burpees
90sec AB Row or Jog
rest walk 2-3mins
+
walk 5mins

Growth

Monday, July 11th, 2022

A. Snatch pull x 1 + hang snatch pull x 1 + hang full snatch x 1 start light and build this over 15mins
B. OHS @3111; 2, 2, 2; rest 90-120sec start tough and small build only if you feel it
C1. Strict pronated pullup 6-12; rest 90sec
C2. Back squat 5, 5, 5, 5, 5; rest 90sec pick a weight and keep it there for the entire 5 sets
D1. DB bent torso row @30X0; 10/arm; rest 1min
D2. BB on back front foot elevated reverse lunge alt leg per rep; rest 1min x 3sets
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"Jackie" 90% effort
Row 1k
50 Thrusters 45#
30 pullups
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10mins easy spin on bike

Commit

Monday, July 11th, 2022

AM

12mins easy "RTW"
1min row
1min AB
1min ski
1min jump rope singles
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Row 500m rest walk exactly 3mins x 6sets
Goal is the exact same pace with the best possible time
"100% success rate mandatory" If you fall off by more than 1 second terminate the workout
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10mins walk


PM

A. Snatch build to a moderate triple in 12mins does not have to be anything big today (if you feel great push a bit)
B. Back Squat Cluster @30X1; 3. 3. 3; rest 20sec/rest 3mins x 4 sets last two sets tough here
C. 10-1 unbroken CTB for time - must be unbroken
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3 sets all same pace
20 thrusters 100/70#
25 GHD situps
rest walk 60sec
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12mins 90% effort pace
2 rope climbs 15' first one legless each round
25 ft HS walk
7 Power snatch 95/65# add 20# every round up to 155/125# then back to 95/65# and repeat
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15mins easy spin on bike or walk in sun if you can

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