“The Line”
A-Line
Monday, December 5th, 2022
A1. Single arm DB snatch 5 reps x 3 sets - keep these light and really make them look great.
A2. Dual KB Farmers Carry 20 yds x 3
B1. Front Squat @31X1 2-4 reps x 4 sets; rest 60-90 sec
- Build to a tough 2-4 reps while maintaining the tempo and maintaining quality movement. The last set should feel hard but like a max or close to it, but only a max that looks great. If it starts to look or feel like a not so pretty rep then call it there.
B2.Strict pull-up @31X1 AMRAP -2 x 3 sets; rest 60-90 sec
C1. Alternating incline DB bench press @30X0 6-8 reps each side x 3 sets; rest 30-60sec
- To start, press both DB's up and then alternate sides by continuing to press the right DB up while lowering the left for 3-seconds and then punching the left DB up, then switch sides. This requires some more core stability to keep your hips and shoulders level and fight the rotation caused by alternating sides.
C2. Pendlay Row @30X1 6-8 x 3; rest 30-60sec
C3. Side Plank 30-45 secs each x 3; rest 30-60 sec
C4. GHD back extensions @30X1 8-10 x 3; rest 30-60 sec
+
10-15 minute easy bike, row, or walk
Growth
Monday, December 5th, 2022
A. Mom - 10 DU + HPS TnG x 3 - 8mins
B. Back Squat @30X1; 10, 8, 6; rest 90-120sec build per set on both with perfect tempo
C1. DB rear foot elevated split squat @30X1; 10-12/leg; rest 60sec
C2. DB bent torso row @30X1; 10-12/arm; rest 90sec x 3
D. 30 strict pull-ups for time accumulate them
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3 sets all same pace
Row 400/350m
25 wall balls 20/14# 10' target
Rest walk 90sec
+
Walk 5-10mins
Commit
Monday, December 5th, 2022
AM
All same pace push a little but nothing to wild make sure it is sustainable
30mins RTW
1min row
1min AB
1min Jog
1min mobility your choice
PM
A. Snatch build to a tough TnG 4 in 12mins
+
Emom - 14mins
odd - 15 CTB pullups
even - 5 burpees + 12 wall balls 20/14# 10' target
+
Emom - 14mins
odd - Row 15/12cals
evne - 15-18 GHD situps
+
Emom - 14mins
odd - 10 SC 115/75# TnG or break it up however you want
even - 10 Pendlay row same weight
+
10-15mins easy spin or walk
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