“The Line”

Workout Philosophy

A-Line

Thursday, June 30th, 2022

Aerobic Training Zone 1 - 2

Row, Bike, Run, Ski or any other cyclical machine you want

Choose your pace based on how you feel today

2mins Side plank 30sec R and L
5mins easy pace
5mins 65% effort
5mins 70-80% effort
5mins 65% effort
5mins easy pace
2mins Side plank 30sec R and L

Growth

Thursday, June 30th, 2022

A. Strict press @12X1; 10, 8, 6, 10; rest 90-120sec second 10 more than first push the weight but use perfect tempo
B1. 1 round of DB DT 12 DL 9 HPC 6S2O 50/35#; rest 1min
B2. 12-15 TTB; rest 1min x 3sets
C1. Half kneeling arnold press @2020; 8-10/arm; rest 30sec
C2. 12-15 Hip ext; rest 60-90sec x 3
D. Side plank powell raise @2020 8rm both arms rest as needed 3set only
+
For time push the pace
Row 1k
21 Push press 115/75#
Row 750m
15 Push press 115/75#
Row 500m
9 Push press 115/75#
Row 250m
6 Push press 115/75#
Row 125m
3 Push press 115/75#
+
10mins easy spin on bike or mobility

Commit

Thursday, June 30th, 2022

AM

Run 12mins easy
Row 12mins easy
AB or Echo 12mins easy
+
20mins Mobility

PM

A. Snatch pull x 1 + hang full snatch x 2; rest 90sec x 6-8sets small build as you go
B. Segmented Snatch grip deadlift 2sec 1" off floor; 2sec just below knee; 2sec midthigh; then finish the lift complete 3 reps of this every 2mins for 5sets no straps work grip push weight on this
C. OHS build to a tough triple in 12mins
+
5 rounds for time 90-% effort
Run 400m
15 OHS 115#

rest 3mins

3 rounds for time
Run 400m
30 wall balls 20/14# 10' target
30 box jump on and over

Rest 3mins

1k row for time 97% effort pace
+
Walk 10mins

Post comments and results below