“The Line”

Workout Description

A-Line

Monday, February 14th, 2022

A1. DB at Side Russian Step Up alt leg per rep; rest 30sec
A2. Seated Arnold Press @2020; 12-15; rest 90sec x 3
B1. Single Arm DB Bench Press with Hip Thrust @2121; 10-12/arm one arm at a time; rest 30sec
B2. DB Three Point Row @30X1; 10-12/arm; rest 90sec x 3
C1. Forward Leaning Rest on floor 20-60sec; rest 30sec
C2. DB Deadlift @3030; 6-8; rest 90sec x 3
D. Side plank 30sec R and L 1-5mins No rest on the switch

Growth

Tuesday, February 14th, 2022

Emom - SJ from blocks or rack start at 60% of 1rm add 10# every min until max
+
6min Amrap tough effort
15 Box Jump 24/20"
12 Push Press 115/75#
9 TTB

rest walk 3mins x 3sets

18 total mins of work

record total reps over all three sets
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Walk 5-10mins

Commit

Monday, February 14th, 2022

AM

10mins easy spin on bike
10mins easy Row
10mins easy pace
Strict Cindy
10mins easy Row
10mins easy spin on bike

PM

A. Full snatch build to a tough single in 12mins good to see it let me know how it goes
B. Snatch pull standing on 45# plate slow until past the knees 1. 1; rest 20sec/rest 3mins x 3-4sets
C. Back squat cluster @20X1; 1. 1. 1. 1. 1; 20sec/rest 3mins x 3 sets
+
Last week here guys keep going!
Emom - 16mins
odd - 3-6 RMU
even - AB 12/9cals
+
Emom - 16mins
odd - 18 wall balls 20/14# 10/9' target
even - 5 devils press 50/35# + 5 burpees
+
Emom - 16mins
odd - Power snatch 135/95# 5-8reps TnG
even - BB FR reverse lunge 5/leg alt leg per rep
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20mins easy spin on bike cooldown

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