“The Line”

Workout Video - Commit Start at 2:51

Growth

Monday, October 25th, 2021

A. PC build to a max 12-15mins
B1. Close grip bench press @20X1; 1, 1, 1, 1, 1; rest 60-90sec
B2. Back Squat @30X1; 1, 1, 1, 1, 1; rest 60-90sec last two sets on both go for something if you feel great! 4-5sets based on your build
+
15mins 85% Effort pace
10 PC and Jerk 135/95#
50 DU
8 BB on back reverse lunges 135/95#
Row 20/16cals
+
Walk 5-10mins

Commit

Monday, October 25th, 2021

AM

12mins easy pace
1min Row
1min AB
1min Ski
1min Jog
1min Side plank 30sec R and L
+
Row 400m Increase 500m row pace by 1.5 sec exactly if you rowed 1:45.0 last week row 1:43.5 this week
Rest walk 3mins x 8sets
Rest walk 3-5mins after the 4th set
+
Walk 10mins

PM

A. Snatch start at 55% of 1rm add 20# every min until max no more than 2 misses
B. Back Squat @30X1; 1, 1, 1, 1, [1, 1, 1]; rest 2-3mins bracket sets tough
+
Emom - 15mins
1 - 5-8 RMU
2 - SA DB Burpee SC Thruster 4/arm 70/50#
3 - AB 14/11cals
+
5 sets increase pace per set
50 DU
20 wall balls 20/10' target
15 TTB
rest walk 90sec
+
3 Rounds 70% effort
Run 200m
25 hip ext
20 GHD situps
+
15mins easy spin on bike or walk-in sun if you can

Please Post Results To Comments