“The Line”

Workout Description

Growth

Tuesday, September 28th, 2021

A. Emom - Hang Power Snatch x 3 + 15-20 DU - 8mins Light and perfect form, work on breathing and tech
B1. Seated DB external rotation @30X0; 8/arm; rest 30sec
B2. Three Point DB Row @30X1; 8/arm; rest 60sec x 3
+
3 sets Increase pace per set
Row 500m
15 CTB pullups
20 Box Jump SD 24/20"
15 burpees
20 GHD situps
rest walk 3-4mins
+
Walk 5-10mins

Commit

Tuesday, September 28th, 2021

AM

40mins 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. Strict Press build to a max in 8-10mins
B. PC x 1 + HPC x 1 + PP x 1 + PJ x 1 + SJ x 1 on the 90sec for 8-10sets start at 60% of 1rm and small build per set
C. 5 sets of 5 Devils press 70/50# per hand rest as needed work on form and making this as smooth as possible
+
Emom - 14mins
Odd - Power Clean TnG x 3-5 start at 60-70% of 1rm
Even - Close Grip Bench Press @30X1; 4-5 65-75% of 1rm
+
Test It
5min amrap
Strict HSPU
+
Test it
AB 10mins max cals
+
10-15mins easy spin or walk

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