“The Line”

Workout Description - Commit starts 3:53

Growth

Friday, October 8th, 2021

A. Power clean x 1 + hang power clean x 1 + S2O x 3; build this over 10mins
B1. 50 DU; rest 10sec
B2. Amrap unbroken kHSPU - 2; rest 90-120sec x 3
+
Emom - 16mins
Odd - DB floor press with bridge 12reps you pick a weight
Even - 5-10 Strict pronated pullups
+
FLR on rings 30sec on 30sec off x 6-8sets
+
7min amrap
Row 1k
The remainder of time complete
amrap DB PS 50/35# alt hand per rep
+
Walk 5-10 mins in Sun if possible

Commit

Friday, October 8th, 2021

AM

Row 6k easy to moderate pace

PM

A. SJ from blocks 2 reps on the 90sec x 8-12sets build per set start at 65% of 1rm and build
B1. HS walk 12m; rest walk 20sec
B2. 7 Devils press 70#/50# per hand; rest 90sec x 4sets
C. TGU alt hand per rep 2/1.25pd 7min amrap perfect form
D. Build to a tough Triple Deadlift in 8mins concentric only
+
For time 90-95% effort here
21 PC 135/95#
10 S2O 135/95#
18 PC 155/105#
10 S2O 155/105#
15 PC 185/125#
10 S2O 185/125#
12 PC 205/135#
10 S2O 205/135#
9 PC 225/155#
10 S2O 225/155#
+
Walk 5-10mins Sunshine if possible

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