“The Line”

Workout Philosophy

A-Line

Thursday, April 7th, 2022

30 mins easy spin on the bike, walk on treadmill, Row, or accumulate 30mins between multiple modalities

Growth

Thursday, April 7th, 2022

A. Clean and Jerk build to a moderate to tough single in 12mins "Exposure"
B. Hang Full Snatch x 2 65-75% of 1rm on the min for 8-10mins "Training"
C1. Snatch Grip Deadlift @3131; 2-4reps; rest 60sec
C2. Split Stance BB Press; @12X1; 6-8; rest 90sec x 4sets
+
90sec of work
5 CTB pullups
5 HSPU
Rest 90sec x 4sets
Goal is same score or at least close per set
+
15, 12, 9 for time all out!
Power clean 115/85#
Lateral Burpee over the bar
+
10mins easy spin on bike

Commit

Thursday, April 7th, 2022

AM

10mins easy to moderate pace
Row cals
+
10mins easy to moderate pace
AB cals
+
10mins easy to moderate pace
Jog
+
10mins Walking

PM

A. Emom - Clean and Jerk 60% of 1rm TnG x 3-4 - 8mins
B. Emom - Power Snatch 60-65% of 1rm TnG x 3-4 - 8mins
C1. Seated Arnold Press @2020; 10-12; rest 30sec
C2. Strict pronated CTB pullup; accumulate 15reps; rest 90sec x 3
D1. Push Press @12X1; 6-8; rest 60sec
D2. Muscle Snatch 4-6reps TnG Hang; rest 90sec x 3sets
+
5, 4, 3, 2, 1 For time
Power clean TnG 155/110#
Strict HSPU
rest 2mins x 3sets
+
10mins easy spin on bike

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