“The Line”

Workout Philosophy

A-Line

Monday, September 12th, 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 3-10sets
+
Walk outside 10-15mins

Growth

Monday, Sept 12th, 2022

A. Hang snatch x 1 + Snatch x 1 + OHS x 1 build this over 10mis
B1. Back squat @20X1; 5, 5, 5; rest 90sec
B2. Wtd Pronated pullups cluster 2. 2; rest 10-20sec/rest 60-120sec
C1. Side plank 30sec R and L; rest 30sec
C2. 20 DU + 10-15 wall balls 20/14# 10' target rest 30sec x 3-4sets
+
3 rounds for time or 10min cap push this
Row 30cals
20 Thrusters 95/65#
15 CTB pullups
+
Walk 5-10mins

Commit

Monday, September 12th, 2021

AM

10mins 85% effort
Row 200m
2 RMU
22 DU unbroken
+
10mins 85% effort
Run 200m
12 walk lunges
5 strict pullups
+
10mins 85% effort
HS walk 20ft
1 rope climb 15'
2 SA DB Devils press 70/50# alt hand per rep
+
10mins easy spin on bike

PM

A1. Snatch balance light perfect 3, 3, 3, 3, 3; rest 30-60sec
A2. Hang Snatch x 1 + Snatch x 1 + OHS x 1; rest 60-90sec build this over the 5 sets push a bit here today x
B. Emom - 12mins
odd - 20 DU + 3 TnG PS 65%+ of 1rm
Even - 7 CTB pullups + 3 Bar MU
C1. Front squat @20X1; 5, 4, 3, 2, 1; rest 1min
C2. 2 Rope climbs AFAP; rest 60-90sec
+
20min amrap 90% effort
Row 20cals
5 Thrusters from the ground 185/125#
10 bar facing burpees
+
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