“The Line”

Workout Philosophy

A-Line

Thursday, July 21st, 2022

Jog or walk or Hike or Jog and Walk easy pace 25-60mins

Growth

Thursday, July 21st, 2022

A. Snatch start at 50% of 1rm add 10# every 90sec until max 8-12 DU buy in before each lift
B. Back squat 20, 15, 10, 5 no tempo, rest as needed push the weights here but be mindful of form! See Video
C1. Side plank 30sec R and L; rest 10sec
C2. GHD situps 12-20reps; rest 90sec x 3-5sets
+
5 sets tough effort goal is same pace each set
20 cals row
20 wall balls 20/14# 10' target
10 CTB pullups
rest walk 1-2mins
+
easy spin on bike 5mins

Commit

Thursday, July 21st, 2022

AM

5mins easy spin
+
AB or Echo Bike 30sec 90% aero pace rest walk 30sec x 10
Rest 2mins x 2sets
20 total sets
+
Mobility your choice


PM

A. Three position snatch 1" off ground - Just below the knee - Mid thigh 2sec pause then Snatch; rest 90sec build per set x 5 sets
B. Snatch pull W/straps start at 90% of 1rm snatch 2. 2; rest 10sec/rest 2mins x 4sets increase weight per set
C. 15 Full snatch 80-90% effort pace 77% of 1rm snatch
D1. 5 CTB pullups + 5 bar MU; rest 10sec
D2. FS @20X0; 4-5; 67% of 1rm; rest 45sec x 4-5sets
+
150 wall balls for time 20/14# 10/10' target
Every time your break complete 7 burpee RMU
+
Walk 10mins


Please Make sure to post the results to the comments below