“The Line”
A-Line
Tuesday, November 8th, 2022
Aerobic target practice - Listen to the video for instructions on how to approach this one
Row 60 seconds, rest 60 seconds x 10 - 13 reps
Target practice instructions: Row your first 60 seconds at an effort you think you can repeat more than 10 times and take note of that distance in meters. For every rep after that, you're trying to repeat the same exact distance, plus or minus 10 meters. Keep track of how times you matched the distance (plus or minus 10m).
Comment with how many reps you hit your target to let us know how this one went
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2 - 3 Sets
Front leaning rest x 30-60 seconds
Side plank x 20 - 40 seconds each
Hollow body or bent hollow body hold x 30 - 60 seconds
Growth
Tuesday, November 8th, 2022
A. Strict press build to a max
B. Take 85% of A complete 1 amrap set unbroken
C. Emom - 12mins
odd - Close grip bench press @20X0 6-8reps
even - Power clean x 1 + HPC x 1 + Hang Clean Pull x 2 start moderate and build as you go
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20min cap
25 HSPU
30 DU
15 PC 135/95#
20 HSPU
30 DU
12 PC 155/110#
15 HSPU
30 DU
9 PC 175/120#
10 HSPU
30 DU
6 PC 185/135
5 HSPU
30 DU
3 PC 195/145#
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15mins easy spin on bike
Commit
Tuesady, November 8th, 2022
AM
Row 9k easy to moderate pace
PM
A. Back squat build to a tough triple in 12mins
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Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
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15mins easy spin on bike
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