“The Line”
A-Line
Thursday, October 27th, 2022
A1. Barbell on back reverse lunge @21X1 5ea x 3 sets; rest 1-2min
A2. DB pullover @2111 8 reps x 3 sets
B1.Barbell RDL @3111 5 reps x 3 sets; rest 30-60sec
B2. Single arm Arnold press @21X1 5 reps x 3 sets; rest 30-60sec
B3. Goblet lateral lunge @21X1 5ea x 3 sets; rest 30-60sec
B4. Hollow hold or bent hollow hold 30sec x 3 sets; rest 30-60sec
C1. Sidelying DB external rotation @3111 8ea x 2 sets
C2. Barbell bicep curl @5151 8 reps x 2 sets
C3. DB skull crusher @5151 8 reps x 2 sets
C4. Single leg calf raise @31X1 10ea x 2 sets
+
Walk cool down 10 minutes
Growth
Thursday, October 27th, 2022
A. SC x 1 + Thruster x 2 + SJ x 2; rest 120sec x 6-8sets
B. Front squat @21X1; 2-3reps; rest 90sec x 5sets start moderate and build
C. Rear foot elevated split squat @20X0; 8/leg; rest 1min x 2sets
+
4 rounds not for time
20 hollow rocks
20 arch up supermans
5 wall walks slow perfect
+
21min amrap
Row 500/400mm
HS walk 25ft
40/32 AB
60 DU
10 TTB
+
Walk 5-10mins in sun if possible
Commit
Thursday, October 27th, 2022
AM
6mins RTW easy
1min row
1min AB
1min Ski
+
Run 30sec rest walk 30sec x 28sets
Rest 2-5mins
Row 30sec rest walk 30sec x 28sets
+
6mins RTW easy
1min row
1min AB
1min Ski
PM
A. Full snatch build to 80% of 1rm and hit that weight 10-12x at your own pace NFT
B1. 1.25 bench press 4, 4, 4, 4, 4, 4; rest 60sec build per set
B2. Wtd pronated pullup cluster 2. 2; rest 10-20sec/rest 90sec
+
1x through for max reps
2min amrap
Wall walks
2min amrap
DU
1min amrap
wall walks
1min amrap
DU
2mins amrap
burpees
2min amrap
GHD situps
1min armap
burpees
1min amrap
GHD situps
2min amrap
Row cals
2min amrap
CTB pullups
1min amrap
Row Cals
1min amrap
CTB pullups
+
HS walk max distance 2mins
+
Walk 10mins
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