“The Line”

Workout Description - Commit Starts 4:25

Growth

Friday, November 5th, 2021

A1. Close grip bench press @30x1 cluster; 4. 4; rest 10-15sec/rest 60sec
A2. rKBS 2/1.5pd 15-20; rest 60-90sec x 4sets
+
3 sets all same pace
Run 200m
15 GHD situps
10 box jump on and over 24/20"
rest walk 2mins
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7min amrap
DB incline bench press @2020 10reps you pick a weight
14 steps death march you pick weight
33 DU
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Walk 5-10mins in Sun if possible

Commit

Friday, November 5th, 2021

AM

Row 10k easy to moderate pace

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Clean and jerk build to moderate to tough double in 12mins
C. Push press TnG cluster 2. 2; rest 15sec/rest 3mins x 3 push this a bit
+
3 sets tough effort increaes pace per set
10 PC and jerk 155/105#
10 bar facing burpees
15 HSPU first 5 strict
15 box jump on and over 24/20"
20 cal AB or Echo
Rest walk 3mins
+
Walk 5-10mins Sunshine if possible

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