“The Line”

A-Line

Thursday, August 25th, 2022

3mins easy spin on bike or Row or jog
+
Bike, Row, or Jog
30sec 85-90% effort
rest easy easy spin 30sec x 18-20sets
The goal is to have each tougher effort be the same pace

Rest 2mins after the 10th set
+
walk 5-10mins

Growth

Thursday, August 25th, 2022

A. Snatch Grip Paused DL 1" off ground 2 sec; below knee 2sec; mid thigh 2sec; then back to below knee for 1 power snatch; rest 60-90sec x 10sets see video if not sure
B1. Dual DB bent row @4040; 8-10; rest 30sec
B2. 6-8 OHS 135/95# @21X1; rest 90sec x 4sets
C1. Front squat @30X1; 3, 2, 1, 3, 2, 1; rest 30sec second 321 more than first
C2. Strict pronated pullup amrap unbroken set see video; rest 90sec
+
3 rounds 90% effort
20 TTB
15 FS 115/75#
+
easy spin on bike 5mins

Commit

Thursday, August 25th, 2022

AM

5mins easy spin
+
AB 24sec 97% effort
rest walk 2:30/3:00 x 3sets

+ 2-8mins

Row 40sec 96% effort
rest walk 2:45-3:25 x 4
+
Mobility your choice


PM

A. Snatch pull cluster 2. 2. 2; rest 10sec/rest 2mins x 4-5sets last 3 sets tough
B. Heaving snatch balance 3, 2, 1; rest as needed keep moderate to tough with perfect form
C. Emom - Full snatch double 65-75% of 1rm - 8mins keep weight snappy and really doable
+
Emom - 12mins
odd - 4 PS 135-185/85-125#
even - 20 DU + 12 TTB AFAP
+
15, 12, 9 for time Grinder pace
SC 185#
burpee RMU
+
Walk 10mins

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