“The Line”

Workout Philosophy

A-Line

Monday, August 1st, 2022

A. Strict press build to a tough single 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
+
3-4 sets all same pace
15 Russian KBS you pick weight
12 burpees
90sec AB Row or Jog
rest walk 2-3mins
+
walk 5mins

Growth

Monday, August 1st, 2022

A. Snatch pull x 1 + hang snatch pull x 1 + hang snatch x 1 on the 60-90sec for 10 sets start moderate and build no misses
B. Back squat @20X1; 10, 8, 6, 4, 2; rest 2mins
C. Strict pronated pullups accumulate 30reps
+
15, 12, 9, 6, 3 for time push this
SC 135/95#
CTB pullups
+
10mins easy spin on bike

Commit

Monday, August 1st, 2021

AM

12mins easy pace
1min Row
1min AB
1min Ski
1min Jog
1min Side plank 30sec R and L
+
Row 500m Increase pace by 1.0 sec exactly if you rowed 1:45.0 last week row 1:44.0 this week
Rest walk 3mins x 10sets
Rest walk 3-5mins after the 5th set
+
Walk 10mins

PM

A. Emom - Power snatch x 1 + HPS x 1 + Snatch x 1 + Hang Snatch x 1 - 8mins pick weight and keep it make it perfect
B. Back Squat Cluster @30X1; 1. 1; rest 20sec/rest 2-3mins x 6 sets
+
Emom - 12mins
1 - 5-8 RMU
2 - SA DB Burpee SC Thruster 4/arm 70/50#
3 - 60 DU
+
5 sets increase pace per set
7 PS 155/110#
7 sHPSU
14 Pistols alt leg per rep
rest walk 30sec
+
3 sets all same pace
20/18 cals AB or Echo
25 GHD situps
rest walk back to Bike
+
15mins easy spin on bike or walk in sun if you can

Post results to comments

Easy Spin on bike or walk 10mins