“The Line”

Workout Description - Commit Starts at 6:04

Growth

Tuesday, October 5th, 2021

A. Emom - 12mins
Odd - PC x 1 + SJ x 3-5 Ex weight -115/75# or two bars
Even - 15 DU + Power Snatch x 1-3 not TnG 115/75# or two bars
B1. CTB pullups Cluster 6. 5. 4; rest 5-15sec/rest 20sec
B2. kHSPU Cluster 5. 4. 3; rest 5-15sec/rest walk 90sec x 3
C. Side plank 30sec R and L 3mins no break on switch
+
10min cap 90% effort
21 GHD situps
5/4 RMU
15 GHD situps
4/3 RMU
9 GHD situps
3/2 RMU
the remainder of time amrap
"Cindy"
5 pullups
10 pushups
15 air squats
+
Walk 5-10mins

Commit

Tuesday, October 5th, 2021

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 x 3sets tough weight perfect tempo on both of these
+
4-5 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

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