“The Line”

Workout Description

A-Line

Friday, August 19th, 2022

A. DB front rack reverse lunge 1/ leg + Push press x 1 = 1 rep; complete 8 reps on the 2mins for 3-4sets you pick weight
B. DB external rotation @20X0; 10-12/arm; rest 30-60sec x 3
+
Emom - 8-12mins
odd - Goblet squat 10-12 reps you pick weight and tempo
even - Seated Arnold press 10-12 you pick weight and tempo
+
Emom - 8-12mins
odd - Side plank 20-30sec R and L
even - 5-7 seated box jump 15-18" seat to 12-30" box start short!
+
Walk 15mins

Growth

Friday, August 19th, 2022

A. PC x 1 + Push press x 1 + SJ x 2 on the 90sec for 8-10mins small build per set
B1. Close grip bench press @20X1; 8-10; rest 1min
B2. Deadlift TnG x 8-10; rest 1min x 5 sets pick weight and small build per set
C. DB SA push press build to a tough 8 per arm in 7mins
+
Chipper for time
50 push press 45/33#
50 burpees
35 KBS 2/1.5pd
35 box jump sd 24/20"
20 PC and Jerk 95/65#
20 DB devils press 40/20#
+
Walk 5-10mins

Commit

Friday, August 19th, 2022

AM

Row 10k easy to moderate pace

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Clean and jerk build to moderate to tough double in 12mins
C. Push press TnG cluster 2. 2; rest 15sec/rest 3mins x 3 push this a bit
+
3 sets tough effort increase pace per set
10 PC and jerk 155/105#
10 bar facing burpees
15 HSPU first 5 strict
15 box jump on and over 24/20"
20 cal AB or Echo
Rest walk 3mins
+
Walk 5-10mins Sunshine if possible


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