“The Line”

Workout Pilosophy

A-Line

Tuesday, March 22nd, 2022

10mins Walk speed 3 Incline 5 or Jog
10mins Row
10mins Bike

If you do not have these machines use what you have to accumulate 30mins of steady-state aerobic work today

Growth

Tuesday, March 22nd, 2022

A1. Back Squat @20X1; 10, 10, 10, 10; rest 10sec
A2. Hang Muscle Snatch 6-8reps TnG; rest 90sec
B. Emom - Power Snatch TnG x 5 - 8mins you pick weight
C1. Rear Foot Elevated Split Squat; @30X1; 12/leg; rest 10sec
C2. DB Front Raises; 12-15; rest 10sec
C2. DB Lateral Raises; 12-15; rest 90sec x 3
+
5 sets
30 heel taps
25 Abmat situps achored
20 Russian KBS tough weight
15 Jump squats
rest 1min
+
15mins easy spin on bike

Commit

Tuesday, March 22nd, 2021

AM

25mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. Clean and Jerk start at 55% of 1rm add 20# each min until tough single end on a make
B1. Close grip bench press @20X0; 3, 2, 1; rest 30sec
B2. Power clean TnG triple start moderate and build per set; rest 90sec push weights on both but no misses
+
Emom - 12mins
Odd - Power Clean TnG x 3-5 start at 60-70% of 1rm
Even - Close Grip Bench Press @30X1; 4-5 65-75% of 1rm
+
20mins to complete
10 RC 15'
20m HS walk
30 bar MU
40 strict HSPU
Break this up however you want cap is 20mins use this as skill work
+
10-15mins easy spin or walk

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