“The Line”

Workout Description Commit Starts at 3:05

Growth

Thursday, September 23rd, 2021

Testing Day

SC Thruster Battery Test

A. Squat clean thruster build to a max in 10mins
Rest 3mins
B. 10min Amrap of 75% of Squat clean thruster max from A
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3 sets not for time
15 GHD situps
Side plank 30sec R and L
50 DU
rest walk back to GHD
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Walk 5-10mins in the sun if possible

Commit

Thursday, September 23rd, 2021

AM

AB or Echo Bike
5mins easy spin
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8sets
90sec 90% aero pace (this should be sustainable all same pace)
30sec Side plank R and L
30sec rest
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Walk 5-10mins
Mobility your choice


PM

A. Snatch balance 3, 3, 3; rest 90sec
B. Emom - Hang Snatch TnG x 3 60-70% of 1rm - 8mins
C. OHS @32X1; 3-5reps; rest 2-3mins x 3-4 perfect tempo all tough sets here
D1. Snatch/wide grip Pendlay row @1010; 4-6; rest 60sec
D2. Dual KB FR step up 6/leg alt leg per rep; rest 90sec x 3
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12mins 90% effort
12 Wall balls 30/20# 12'/10' UB
10 TTB UB
8 DB PS 70/45# alt hand per rep UB
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Row 1k increase pace every 250m last 250m tough effort!
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Walk 10mins


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