“The Line”

Workout Description - Commit Starts at 4:37

Growth

Monday, October 11th, 2021

A. PC Cluster 1. 1. 1. 1; rest 10sec/rest 2-3mins x 5 sets keep pushing the weights
B1. Push press @12X1; 4, 4, 4, 4; rest 60-90sec
B2. Back Squat @30X1; 4, 3, 2, 1; rest 60-90sec build per set on both with perfect tempo
C. 10 TGU alt hand per rep you pick weight make them perfect.
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12mins 80-90% effort
25ft BB OH walk lunges 115/75#
8 bar facing burpees
8 Thrusters 115/75#
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Walk 5-10mins

Commit

Monday, October 11th, 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 rep on the 30sec for 8mins 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 listen to video
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
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15mins easy spin on bike or walk in sun if you can

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