“The Line”

A-Line

Monday, August 29th, 2022

A. DB at side or unweighted walk lunge 20 steps; rest 90sec x 3sets (possibly add weight at sides)
B1. DB bent torso row @20X1; 10/arm; rest 1min
B2. Side plank Powell raise @2020; 8/arm; rest 1min x 3-4sets
C1. Goblet squat @3031; 6-8reps; rest 1min
C2. Ring Row @4040; 8-12reps; rest 1min x 3-4sets
+
Row or Bike 1min
FLR on Floor or Rings 30sec
rest walk 30sec x 3-6sets
+
Walk outside 10-15mins

Growth

Monday, August 29th, 2022

A. Emom - PS x 2 + Hang Full snatch x 2 - 8-10mins keep weight light to moderate here
B. OHS @32X1; 2, 2, 2, 2, 2; rest 90-120sec build per set
C1. BB OH reverse lunge 6/leg alt leg per rep; 115/75#; rest 10sec
C2. 8 bar facing burpees; rest 20sec
C3. 10-12 CTB pullups; rest 60sec x 5sets
D. Side plank 30sec R and L 4mins
+
12min amrap tough effort
10 goblet squat 50/35#
10 GHD situps
10 Dual DB row 50/35#/hand
+
Walk 5-10mins

Commit

Monday, August 29th, 2022

AM

10mins easy pace
1min row
1min AB
1min Ski
1min Side plank 30sec R and L
1min Mobility your choice
+
75-85% effort pace
Row 1k
Run 500m
Row 750m
Run 400m
Row 500m
Run 300m
Row 400m
Run 200m
Row 300m
Run 100m
+
Mobility your choice

PM

A. Snatch from low blocks 1. 1. 1; rest 10sec/rest 90sec x 8sets keep really moderate here
B. Hang muscle snatch build to a tough 3 in 8mins
C. 20 sets of 5 unbroken CTB pullups for time 10min cap
+
5 rounds for time tough effort
15 wall balls 20/14# 10/9' target
10 box jump on and over 24/20"
5 burpees
+
15mins easy spin on bike or walk in sun if you can

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