“The Line”
Workout Philosophy
A-Line
Monday, July 18th, 2022
A. Strict press build to a tough 3 in 5 sets rest as needed
B. Strict pronated pullup Accumulate 30 reps at your own pace use assistance from a band if needed
C1. DB Three Point Row @30X1; 8/arm; rest 1min
C2. DB at side walk lunge or reverse lunge 8/leg alt leg per rep; rest 1min
C3. Side plank powell raise @2020; 8/arm; rest 1min x 3-4sets
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3-4 sets all same pace
15 Russian KBS you pick weight
12 burpees
90sec AB Row or Jog
rest walk 2-3mins
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walk 5mins
Growth
Monday, July 18th, 2022
A. Snatch pull x 1 + Hang snatch pull x 1 + Hang power snatch x 1 + OHS x 1 build this over 12-15mins
B. Back squat @30X1; 5, 4, 3, 2, 1; rest 2-3mins push weight here if feeling good
C1. Pendlay row TnG 6-8; rest 30sec
C2. DB at side front foot elevated reverse lunge 8/leg alt leg per rep; rest 90sec x 4sets
D. Heels elevated goblet squat 10reps on the min for 4-5mins you pick weight move quickly with perfect form
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21min amrap 80-90% effort
40 GHD situp buy in
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Amrap remainder of time
5 PS at the weight you built to for A
15 wall balls 20/14# 10' target
30 Cal AB
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10mins easy spin on a bike
Commit
Monday, July 18th, 2022
AM
12mins easy pace
1min Row
1min AB
1min Ski
1min Jog
1min Side plank 30sec R and L
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Row 500m @4seconds slower pace from last week (if you did 1:45.0/500m last week you will do 1:49.0/500m each round)
Rest walk 3mins x 8sets
Rest walk 3-5mins after the 4th set
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Walk 10mins
PM
A. Snatch start at 50% of 1rm add 10# every 90sec until tough snatch buyin with 15 DU before each lift
B. Back Squat Cluster @30X1; 2. 2. 2; rest 20sec/rest 3mins x 5 sets last three sets tough
C. 30 RMU for time 2 score front end amrap unbroken score and total time to complete the 30 reps
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4 sets 96% effort Sprint
PS TnG x 5 start at 55% of 1rm small build as you go - no misses
8 lateral burpees
AB 16/12 cals tough!
Rest walk 3:30
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4 sets 96% effort Sprint
3 Rope climbs 15' AFAP
10 box jump over 24/20"
Row 16/12 cals tough!
Rest walk 3:30
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15mins easy spin on bike or walk in sun if you can
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