“The Line”

Workout Description - Commit Starts at 3:17

Growth

Thursday, September 30th, 2021

A. Hang squat clean build to a max in 10mins
B. Emom - HSC TnG x 3 speed focus 60-70% of 1rm HSC - 8mins
C. Side plank 30sec R and L no breaks 3mins
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10, 8, 6, 4, 2 for time 95% effort
kHSPU
SC 135/95# scale as needed
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5, 4, 3, 2, 1 Grinder pace
FW 50m 2p/1.25pd/hand
Wall walk
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Walk 5-10mins in the sun if possible

Commit

Thursday, September 30th, 2021

AM

5mins easy spin
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5-6 sets all same score for each set
Row 30sec 94% effort
Rest walk 30sec
Ski 30sec 94% effort
Rest walk 30sec
AB or Echo 30sec 94% effort
Rest walk 30sec
DU 30sec
rest walk 30sec
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5mins HS walk skill your choice
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Mobility your choice


PM

A1. Behind the neck snatch grip push press; 3, 3, 3, 3, 3; rest 30sec
A2. Hang full snatch 2-3reps same weight as A1; rest 90sec
B. OHS @32X1; 2-3reps; rest 2-3mins x 3-4sets perfect tempo all tough sets here
C1. 3 wtd pronated pullup 45/15# + 5 strict pronated pullup + 7-10 Kip Pullup; rest 60-90sec
C2. BB Hip Thrust @2022; 4-6; rest 60-90sec x 5sets
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Test/Training
30 SC for time 225/155#
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Walk 10mins

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