“The Line”

A-Line

Monday, October 3rd, 2022

Monday
A. Back squats @20X1; 15, 12, 10; rest as needed
B. DB at Side Lunges 10-12/leg x 2 rest as needed
C. Leg Curls 15, 15, 15; rest as needed with band or machine if you have it
D. Straight leg deadlift 15, 15, 15; rest as needed BB or DB’s @1010
G. Bicycle crunches 15-25/side x 2 sets rest as needed

Growth

Monday, October 3rd, 2022

A. Snatch from low blocks 3 reps on the 90sec for 8-10sets start at 50-60% of 1rm and small build as you feel it
B1. Back squat Cluster @20X1; 3. 3. 3; rest 20sec/rest 60-90sec build per set warmup to a good working set
B2. Amrap unbroken Strict pronated pullup or accumulate 10reps; rest 60-90sec x 3-4sets
C1. Ring row @4040; 7-12reps; rest 30sec
C2. DB FR walk lunges 14 total steps 35/50# scale as needed; rest 90sec x 3-4sets
D. Side plank 30sec R and L 5mins no break on the switch
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3 sets tough effort but all same pace ;)
Row 90sec
20 wall balls 20/14# 10' target
rest 2mins
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10mins easy spin on bike

Commit

Monday, October 3rd, 2022

AM

45mins easy spin on bike every 5mins complete 1 round of Srict Cindy

PM

A1. Hang Power snatch x 2 + Snatch balance x 1 + OHS x 1; rest 30sec keep this 40% of 1rm give or take to make sure it is light!
A2. Full Snatch TnG x 2 ; rest 90sec x 8-10sets keep it lighter and work tech here small build as you go
Emom - 20mins last week
odd - 5 TnG PS you pick weight and keep it - perfect form required!
Even - 10 bar facing burpees AFAP
C1. 1.25 Front squat @20X1; 2, 2, 2, 2; rest 1min
C2. 8-10 bar MU; rest 1min
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2 sets tough effort
10 RMU
10 PC and Jerk 155/105#
15 bar facing burpees

rest 10mins between sets sprint them
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