“The Line”

Workout Description

Growth

Monday, September 20th, 2021

A. PC TnG Cluster 3. 3. 3; rest 10sec/rest 2-3mins x 3sets all tough build per set
B1. Close Grip Bench Press @30X1; 10, 8, 6; rest 60-90sec
B2. Back Squat @30X1; 10, 8, 6; rest 60-90sec build per set on both with perfect tempo
C1. Half-Kneeling Arnold Press @2020; 8-10/arm; rest 60sec
C2. BB Front Rack Walk Lunge 12 total steps; rest 90sec x 3 start moderate and build last set tough
+
3 sets all same pace
Row 400/350m
25 wall balls 20/14# 10/9' target
Rest walk 90sec
+
Walk 5-10mins

Commit

Monday, September 20th, 2021

AM

5 Mins easy spin on AB or Echo
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15 sets all same pace
Row 250m
30sec FLR on Rings
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5-10mins easy spin or walk


PM

A. Snatch Pull x 1 + Hang Snatch Pull x 1 + Hang Snatch x 1; rest 90sec x 8-10sets build per set
B. Back Squat Cluster @30X1; 4. 4; rest 20sec/rest 3mins x 4sets
C1. BB OH Walk Lunges 12 steps 135-155/95-115#; rest 20sec
C2. 20 CTB Pullups; rest 90-120sec x 3-4sets
D. HS walk max distance in 3mins
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10, 8, 6, 4, 2 for time
Burpee RMU
SC 185/125#
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3 sets all same pace
100 DU
25 GHD situps
rest 30-60sec
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15mins easy spin on bike or walk in sun if you can

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