“The Line”

A-Line

Monday, October 17th, 2022

Monday
A. Back squats @20X1; 15, 12, 10; rest as needed
B. DB at Side Lunges 10-12/leg x 2 rest as needed
C. Leg Curls 15, 15, 15; rest as needed with band or machine if you have it
D. Straight leg deadlift 15, 15, 15; rest as needed BB or DB’s @1010
G. Bicycle crunches 15-25/side x 2 sets rest as needed

Growth

Monday, October 17th, 2022

A. Emom - Power Snatch x 1 + hang full snatch x 1 - 8mins
B1. Back squat Cluster @20X1; 2. 2; rest 20sec/rest 60-90sec build per set warmup to a good working set
B2. CTB pull cluster 6. 5. 4; rest 60-90sec x 4-5sets build per set on bs scale as needed on CTB
C. Emom - 12mins
odd - 14 wall balls 20/14# 10' target
even - 10-15 GHD situps
+
3 rounds for time
Run 400m
20 burpees
20 BB FR walk lunge 115/75#
+
10mins easy spin on bike

Commit

Monday, October 17th, 2021

AM

Run 10mins 85% effort
rest walk 3mins x 4sets
40 total mins

Feel free to change cyclical machines each 10mins

PM

A. Push press build to a tough 3 in 12mins
B1. Close grip bench press @20X1; 10, 8, 6, 4, 2; rest 60sec build per set
B2. Hang Power Clean 4-5reps; rest 90sec build per set
C. 30 RMU for time
+
3 Rounds for time
Run 800m
10 PC and Jerk 135/95 first round increase by 20# every round
20 GHD situps
+
10-15mins easy spin or walk


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