“The Line”

Workout Philosophy

A-Line

Tuesday, August 9th, 2022

5, 4, 3, 2, 1 minutes of each (you can pick the three )

Jog

Row

Air Bike

Growth

Tuesday, August 9th, 2022

A. Power clean start at 55% of 1rm add 10# every 75sec until a tough single
B1. Push press @12X1; 4-5; rest 20sec
B2. 10-15 TTB; rest 90wec x 5sets build per set
+
4 sets
10 PC 155/105# break up anyway
15 DB incline bench press 50/35#/hand @1010
rest 1min
+
9min amrap
12 GHD situps
12/10 cal Row
+
10mins walk

Commit

Tuesday, August 9th, 2022

AM

60mins 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. Push Press x 1 + PJ x 1 + SJ x 1; on the min for 12mins pick weight and stay with it
B. Pendlay row @20X0; 10, 8, 6; rest 2mins
C1. 15-20 kHSPU; rest 10-30sec
C2. 15 Deadlifts 225/155#; rest 10-30sec
C3. HS walk 10m AFAP; rest 120sec x 3sets
+
For time Chipper
50 PC and Jerk 95/65#
50 burpee box jump over 24/20"
50 PS 95/65#
50 Cal row
+
10sec max watts on AB or Echo Bike one shot!
+
10-15mins easy spin or walk

Easy Spin on bike or walk 10mins