“The Line”
A-Line
Monday, November 28th, 2022
A1. Box jump step-down 5 reps x 3 sets
A2. Dual KB Farmers Carry 20 yds x 3
B1. Front Squat @31X1 4-6 reps x 4 sets; rest 60-90 sec
- Build to a tough 4-6 reps while maintaining the tempo and maintaining quality movement. The last set should feel hard but not like a maximum effort.
B2.Strict pull-up @31X1 AMRAP -2 x 3 sets; rest 60-90 sec
C1. Alternating incline DB bench press @30X0 6-8 reps each side x 3 sets; rest 30-60sec
- To start, press both DB's up and then alternate sides by continuing to press the right DB up while lowering the left for 3-seconds and then punching the left DB up, then switch sides. This requires some more core stability to keep your hips and shoulders level and fight the rotation caused by alternating sides.
C2. Pendlay Row @30X1 6-8 x 3; rest 30-60sec
C3. Side Plank 30-45 secs each x 3; rest 30-60 sec
C4. GHD back extensions 8-10 @30X1; rest 30-60 sec
+
10-15 minute easy bike, row, or walk
Growth
Monday, November 28th, 2022
A. 1 snatch on the 30sec for 6-8mins start at 55-70% of 1rm
B1. Back squat Cluster 2. 2. 2; rest 12sec/rest 30sec build per set here
B2. Ring row @2020; 10-12; rest 2mins x 4-5sets
C. DB bent over lateral raises @1010; 10-12; rest 90sec x 3
+
5 sets of 3mins amrap
4 burpees (stay the same each round)
2 wall balls increase the wall balls by 2 every round 20/14# 10' target
Score is the number of wall balls per round + average score between all 5 sets
rest 2mins
+
10mins easy spin on bike
Commit
Monday, November 28th, 2021
AM
All same pace push a little but nothing to wild make sure it is sustainable
Run 20sec rest walk 40sec x 20sets
+
Row 20sec rest walk 40sec x 20sets
Record row scores for all 20 sets meters
PM
A. Snatch pull x 1 + hang snatch pull x 1 + hang full snatch x 2; rest 90sec x 10sets keep 70% of 1rm or less
+
Emom - 12mins
odd - 15 CTB pullups
even - 20 DU + amrap wall balls remainder of time 30/20# 10' target
+
Emom - 12mins
odd - amrap burpees in 30sec rest the remainder of the 30sec
evne - 15-18 GHD situps
+
Emom - 12mins
odd - Row 16/14cals
even - walk lunges amrap in 30sec unweighted rest remainder of time
+
20 RMU for time best possible score do this no more than 2min after the last emom
+
10-15mins easy spin or walk
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