“The Line”

A-Line

Monday, October 31st, 2022

A1. Pause box jump @12X0 step-down 5 reps x 3 sets
A2. Bent-over shoulder Y @2121 10 reps x 3 sets


B1. Dual DB rear foot elevated split squat @31X1 6 reps x 3 sets; rest 30-60sec
B2.Strict pull-up @31X1 AMRAP x 3 sets; rest 30-60sec

C1. DB bench press - neutral grip @3211 6, 6, 6; rest 30-60sec
C2. Single arm DB Row @3211 8, 6, 4; rest 30-60sec
C3. Dual-KB front rack carry 30yd x 3; rest 30-60sec
C4. Calf raise @31X1 10 reps x 3 sets; rest 30-60sec
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10-15 easy bike, row, or walk

Growth

Monday, October 31st, 2022

A. Snatch build to a max 15-20mins
B. Back squat build to a 5rm @20X1 15-20mins
C. Wtd pronated pullup build to a max 10-15mins
D. 10, 20, 30, 40, 30, 20, 10 unbroken DU for time
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RMU work for 7mins or 20 burpee RMU for time or 7min cap
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Row 500m 90% effort
Rest walk 2mins x 5sets
Goal is the exact same pace per set!
+
10mins easy spin on bike

Commit

Monday, October 31st, 2021

AM

Run 15mins easy to moderate pace
rest walk 3mins x 4sets
60mins of runing all easy to moderate pace

Feel free to change cyclical machines each 12mins

PM

A. Push press build to a max
B1. Close grip bench press @20X1; 3, 3, 3, 3, 3; rest 60sec build per set
B2. Hang power snatch TnG x 4; rest 90sec you pick weight here small build as you go
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5min amrap
2 Burpee RMU
4 HSC 135/95#
8 TTB
rest 3mins x 4sets
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5 sets
HS walk 40ft AFAP
FW AHAP 50m
rest 30sec
+
10-15mins easy spin or walk

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