“The Line”
Workout Pilosophy
A-Line
Thursday, March 24th, 2022
30 mins easy spin on the bike, walk on treadmill, Row, or accumulate 30mins between multiple modalities
Growth
Thursday, March 24th, 2022
A. Power snatch build to a tough single in 10mins
B. Clean and jerk Build to a tough single in 10mins
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Emom - 12mins
Odd - Power snatch single + 15 DU 80% of A
Even - Power Clean and Jerk 2-3reps not TnG same weight as A
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10mins 85% effort pace
Row 125m
6 CTB pullups
10 HR pushups
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10mins 85% effort pace
2 TTB
2 burpees
2 AB cals
Increase reps by 2 every round
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10mins easy spin on bike
Commit
Thursday, March 24th, 2022
AM
20mins easy spin on bike
PM
Qualifier workouts
look here 1-2hrs after they are released
I will have warmups for you guys and information on the order of the workouts.
Thursday, March 24th, 2022
AM
20mins easy spin on bike
PM
Qualifier workouts
look here 1-2hrs after they are releasted
I will have warmups for you guys!
General Aerobic Warmup go until very aerobic
15-25mins RTW
1min row
1 min AB
1min Jump rope singles
1min side plank 30sec R and L
1min ski
1min mobility your choice
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3 sets at your own pace
Bretzel Stetch 8/12/side
Seated box jump 5reps 20" seat to 20" box
5 burpees AFAP
1 TGU slow per side 1-1.5pd
8/side Glute bridge pallof press
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Specific Prep your choice
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Warmup each movment until light weight feels good
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If this is the order go for this in 30mins x
Clean Build to a max
Bench Build to a max
OHS Build to a max
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If no order it depends on the person Speed Strength, Absolute Strength OHS, Absolute Strength Bench Press makes sense
Clean
OHS
Bench Press
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If you know bench press feels great to you and you feel pumped and not tired after this then go this order
Bench Press
Clean
OHS
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Rest easy spin 10mins possible have some carbohydrates and warmup the movements of The Lunge HSPU workout
Once the movements feel great
Hit 2-4sets of
10 DB Walk lunges
6 HSPU
8 FR Walk lunges
5 def HSPU
6 OH Walk lunges
3 strict HSPU
rest as needed and repeat 2-4x practice the standard etc.
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When you are ready to hit the workout make it happen have fun!!
Please let us know your scores
Post Comments and Results Below!
