“The Line”

Workout Description - Commit Starts at 2:51

Growth

Monday, October 18th, 2021

A. PC Cluster 1. 1; rest 10sec/rest 2mins x 5-6 sets keep pushing the weights
B1. Close grip bench press @20X1; 4, 3, 2, 1; rest 60-90sec
B2. Back Squat @30X1; 3, 3, 2, 1; rest 60-90sec build per set on both with perfect tempo
+
3 rounds tough effort 80-90% effort Goal is all sets same pace..
1min Max CTB Pullups
1min Max Box Jump sd 24/20"
1min Max Wall Balls 20/143 10/9' target
1min Max AB cals
1min Rest
+
Walk 5-10mins

Commit

Monday, October 18th, 2021

AM

10mins easy pace
1min Row
1min AB
1min Ski
1min Jog
1min Side plank 30sec R and L
+
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 10sets
Rest walk 3-5mins after the 5th set
+
Walk 10mins

PM

A. Emom - Power snatch x 1 + HPS x 1 + Snatch x 1 + Hang Snatch x 1 - 8mins pick weight and keep it make it perfect
B. Back Squat Cluster @30X1; 1. 1; rest 20sec/rest 2-3mins x 6 sets
+
Emom - 12mins
1 - 5-8 RMU
2 - SA DB Burpee SC Thruster 4/arm 70/50#
3 - 60 DU
+
5 sets increase the pace per set
7 PS 155/110#
7 sHPSU
14 Pistols alt leg per rep
rest walk 30sec
+
3 sets all same pace
20/18 Cals AB or Echo
25 GHD situps
rest walk back to Bike
+
15mins easy spin on bike or walk in sun if you can

Please Post Results To Comments