“The Line”

Workout Philosophy

A-Line

Thursday, July 14th, 2022

Jog or walk or Hike or Jog and Walk easy pace 25-60mins

Growth

Thursday, July 14th, 2022

A. Emom - 10 DU + PS x 1 + Snatch balance x 2 light and perfect - 8mins
B. Squat clean build to a tough to moderate TnG 3 in 12mins
C. Front squat build to a tough 3 in 8mins
D1. BB on back reverse lunge 5/leg; rest 60sec
D2. 1-8 RMU work on progressions if you don't have rMU; rest 90sec x 4sets
+
Emom - 14mins
odd - 3 back squat 65-70% of 1rm
even - 7-12 CTB pullups
+
14min amrap 85% effort
Row 300/250m
3 Thrusters 95/65#
3 PS 95/65#

Increase both BB reps by 3 every round
+
easy spin on bike 5mins

Commit

Thursday, July 14th, 2021

AM

5mins easy spin
+
5-6sets all same score for each set
Row 30sec 94% effort
Rest walk 30sec
Ski 30sec 94% effort
Rest walk 30sec
AB or Echo 30sec 94% effort
Rest walk 30sec
DU 30sec
rest walk 30sec
+
5mins HS walk skill your choice
+
Mobility your choice


PM

A1. Behind the neck snatch grip push press; 3, 3, 3, 3, 3; rest 30sec
A2. Hang full snatch 2-3reps same weight as A1; rest 90sec
B. OHS @32X1; 2-3reps; rest 2-3mins x 3-4sets perfect tempo all tough sets here
D1. 3 wtd pronated pullup 45/25# + 5 strict pronated pullup + 7-10 Kip Pullup; rest 60-90sec
D2. BB Hip Thrust @2022; 4-6; rest 60-90sec x 5sets
+
Test/Training
30 SC for time 225/155#
+
Walk 10mins

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