“The Line”

Workout Philosophy

A-Line

Tuesday, July 19th, 2022

5, 4, 3, 2, 1 minutes of each (you can pick the three )

Jog

Row

Air Bike

Growth

Tuesday, July 19th, 2022

A. Clean and Jerk build to a moderate single in 12mins
B1. Clean grip deadlift x 5 + HPC x 3; rest 60sec
B2. DB incline bench press @2020; 10-12; rest 90sec x 4sets x
C1. Strict pronated assisted pullup accumulate 12-15reps; rest 60sec
C2. KBS 1.5/1pd 15-20reps; rest 60sec
C3. BB Push Jerk TnG x 6-8 start moderate and build; rest 60sec x 4
D. Seated DB ext rotation build to an 8rm both arms @30X1 rest as needed in as many sets as needed
+
Emom - 14mis
odd - 12 burpees
even - hang Power clean TnG x 5 start moderate and build per set
+
Emom - 14mins
odd - 12 TTB
even - 12 box jump on and over 24"
+
10mins easy spin on bike

Commit

Tuesday, July 19th, 2022

AM

45mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. Clean and Jerk start at 50% of 1rm add 20# every min until tough single
B. Clean and Jerk you have 5 mins to complete 5 lifts for max load - total load is score
C1. DB incline bench press @2020; 10-12; rest 60-90sec
C2. Pendlay row @1010; 6-8; rest 60-90sec tough weight perfect tempo on both of these
+
5 sets Density Grinder Pace
10 sHSPU
10 strict dips
10 kHSPU
10 push ups
rest walk 60-90sec
+
3 sets 80-90% effort pace
100 DU
25 GHD situps
14 pistol squats skill focus
rest walk 60-90sec
+
10-15mins easy spin or walk

Please Make sure to post the results to the comments below