“The Line”

Workout Description - Commit starts 2:55

Growth

Monday, October 4th, 2021

A. PC TnG Cluster 2. 2. 2; rest 10sec/rest 2-3mins x 3-4sets
B1. Incline Bench Press @30X1; 6, 6, 6; rest 60-90sec
B2. Back Squat @30X1; 6, 4, 2; rest 60-90sec build per set on both with perfect tempo
C1. 10 Month Position DB Press @2021; 8-10; rest 30sec
C2. DB Rear Foot Elevated Split Squat; @20X1 8/leg; rest 60-90sec x 3
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5 Rounds for time
Row 20/15 Cals
10 bar facing burpees
5 Thrusters 135/95#
+
Walk 5-10mins

Commit

Monday, October 4th, 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 @4seconds slower pace from last week (if you did 1:45.0/500m last week you will do 1:49.0/500m each round)
Rest walk 3mins x 8sets
Rest walk 3-5mins after the 4th set
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Walk 10mins

PM

A. Snatch start at 50% of 1rm add 10# every 90sec until tough snatch buy in with 15 DU before each lift
B. Back Squat Cluster @30X1; 2. 2. 2; rest 20sec/rest 3mins x 5 sets last three sets tough
C. 30 RMU for time 2 score front end amrap unbroken score and total time to complete the 30 reps
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4 sets 96% effort Sprint
PS TnG x 5 start at 55% of 1rm small build as you go - no misses
8 lateral burpees
AB 16/12 Cals tough!
Rest walk 3:30
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4 sets 96% effort Sprint
3 Rope climbs 15' AFAP
10 box jump over 24/20"
Row 16/12 cals tough!
Rest walk 3:30
+
15mins easy spin on bike or walk in sun if you can

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