“The Line”
A-Line
Monday, November 14th, 2022
A1. Seated box jump step-down 5 reps x 3 sets
A2. Dual KB Farmers Carry 20 yds x 3
B1. Front Squat @31X1 6 reps x 3 sets; rest 30-60sec
- Don't go above 75% of 1RM or more than 8 out of 10 on effort
B2.Strict pull-up @31X1 AMRAP -2 x 3 sets; rest 30-60sec
C1. Incline DB bench press @3211 8 reps x 3 sets; rest 30-60sec
C2. Pendlay Row @3211 8 x 3; rest 30-60sec
C3. Side Plank 30 secs each x 3; rest 30-60 sec
C4. Glute bridge walk outs 5 reps x 3 sets; rest 30-60sec
-- C4 explanation - Perform a regular glute bridge. While keeping your hips up, walk your feet out until your butt is on the floor. Rinse and repeat.
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10-15 easy bike, row, or walk
Growth
Monday, November 14th, 2022
A. Thruster from rack 5, 4, 3, 2, 1; rest as needed push a littte but no misses today!
B. Rear foot Elevated split squat build to an 8 rep max @30X1 per leg
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7min cap
15 sets of 5 unbroken CTB pullups
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4 sets increase pace per set
Run 400m
Row 500m
Ski 300m
50 DU
rest walk 3mins
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10mins easy spin on bike
Commit
Monday, November 14th, 2021
AM
Row 1k
25 DU
Row 750m
50 DU
Row 500m
75 DU
Row 250m
100 DU
PM
A. Clean and jerk build to a tough single in 12mins
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Strict press build to a max
Wtd pronated pullups build to a max
Take your time on both of these
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3min amrap Rope climbs 15'
rest 1min
3mins Max HSPU strict (one amrap set on the front then accumulate the rest of the 3mins)
rest 1min
20 sets of 5 unbroken CTB for time or 8mins cap
+
Run 3k for time
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10-15mins easy spin or walk
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