“The Line”

Workout Description

Growth

Friday, November 26th, 2021

A. Strict press build to a max
B. Take 68% of A complete 30sec amrap rest 90sec x 3 strict press TnG
C. Seated DB external rotation build to an 8rm both arms in 4sets @30X1
+
15, 12, 9, 6, 3 90% effort
Deadlift 185/135#
Burpee over the bar

rest 5mins

3 sets on the 2mins complete
FW 50m heavy
amrap unbroken static dips remainder of time
+
Walk 5-10mins in Sun if possible

Commit

Friday, November 26th, 2021

AM

50mins all easy pace
1min row
1min AB
1min jog
1min side plank 30sec
1min step ups
1min ski
1min mobility your choice

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Clean and jerk build to 85% of 1rm and call it
C. Push press TnG cluster 1. 1; rest 10 sec/rest 3mins x 5 push this a bit
+
12mins 80% effort
3 HSPU strict
3 PC 185/125#
3 box jump sd 24/20"
increase reps by 3 every round
+
3 rounds 85% effort pace
HS walk 10m
2 Rope climb 15'
15 GHD situps
+
Walk 5-10mins Sunshine if possible

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