“The Line”

Workout Philosophy

A-Line

Monday, July 25th, 2022

A. Strict press build to a tough 2 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
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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 25th, 2022

A. Snatch build to a max in 15mins
B. Back squat 3, 2, 1, 1, 1; rest as needed 3 and 2 moderate push the singles try for max today if feeling good 15mins
C. amrap unbroken max CTB pullups rest easy spin on bike 4mins x 2 sets
D. Rear foot elevated split squat build to an 8rm both legs @30x1 DB's at side rest as needed in as many sets as needed
E. Side plank max hold R and L if you get to 2mins call it rest as needed between sides
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17min amrap
Row 2k buy in
Remainder of time complete
3 GHD situps
3 wall balls 20/14# 10' target

Increase GHD and WB by 3 every round
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10mins easy spin on bike

Commit

Monday, July 25th, 2021

AM

12mins easy pace
1min Row
1min AB
1min Ski
1min Jog
1min Side plank 30sec R and L
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Row 500m Increase pace by 1.0 sec exactly if you rowed 1:45.0 last week row 1:44.0 this week
Rest walk 3mins x 9sets
Rest walk 3-5mins after the 5th set
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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
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3 sets 96% effort Sprint
1 Round of DT 155/110# 12dl + 9 HPC + 6 S2O
Row 18sec sprint
Rest walk 3:30
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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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