“The Line”
A-Line
Thursday, November 10th, 2022
A. Barbell Step back lunge - use 4 sets to build to a tough set of 5ea leg (hard, but high quality movement); rest 1-2 minutes between each set
B1. Incline DB bench press @31X0 6 x 3 sets; rest 30-60 sec
B2. Dual DB bent over row @31X0 6 x 3 sets; rest 30-60sec
B3. Single leg KB RDL @2010 6ea x 3 sets; rest 30-60sec
B4. Deadhang 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
C3. Single leg calf raise @31X1 10ea x 2 sets
+
Walk cool down 10 minutes
Growth
Thursday, November 10th, 2022
A. Squat clean x 1 + Hang squat clean x 1 + FS x 1 on the 90sec for 10sets start moderate and build
B. Emom - HSC TnG x 3 60-70% of 1rm - 10mins
C. Single DB 50/35# step up 24/20" on and over 20 reps rest 1min x 3
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4 rounds not for time keep this!
20 hollow rocks
20 arch up supermans
5 wall walks slow perfect
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12min amrap increase all reps by 2 every round
2 CTB pullups
2 total Pistol squats
2 ski cals
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Walk 5-10mins in sun if possible
Commit
Thursday, November 10th, 2022
AM
Run 3k moderate pace get a time for this
PM
A. Snatch pull x 1 + hang snatch pull x 1 + hang snatch x 1 build this over 12mins
B. Snatch pull 4, 4, 4, 4; rest 2mins push weight straps ok
C1. 1.25 bench press 3, 3, 3, 3, 3; rest 60sec build per set
C2. Wtd pronated pullup 2-3; rest 90sec
D. Muscle snatch build to a tough 3 from hang in 8mins
+
30 RMU for time
Rest 3mins
50 TTB for time
Rest 2mins
10 RC for time 15'
Rest 1min
100 wall balls 30/20# 10/9' target
+
Walk 10mins
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