“The Line”

Workout Description - Commit starts 3:38

Growth

Monday, December 6th, 2021

A. Three Position Snatch or Power Snatch mid-thigh, below knee, 1" off floor pause 2sec at each position and then snatch rest 90sec x 6-8sets
B. Back Squat @20X1; 2, 2, 2, 2, 2; on the 2mins
C1. Rear foot elevated split squat @30X1; 6/leg Goblet style; rest 60sec
C2. amrap unbroken TTB minus 1-2reps; rest 90sec x 3
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3 sets increase pace per set
Row 500m
15 wall balls 20/14# 10/9' target
10 CTB pullups
5 burpee box jump on and over 24/20"
44 DU
rest walk 3-4mins
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Walk 5-10mins

Commit

Monday, December 6th, 2021

AM

5mins easy spin on bike
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18 sets
Row 250m
FLR on rings 30sec
rest walk back to rower
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5mins easy spin on bike

PM

A. Snatch grip deadlift build to a tough concentric only in 8mins
B. Snatch pull cluster 1. 1. 1. 1; rest 10sec/rest 90-120sec x 3-4sets no straps start at 90% of 1rm snatch and small build if feeling good
C. Front squat build to a tough single from rack in 4sets rest as needed
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12mins 85% effort pace
7/5 RMU
25 wall balls 30/20# 10' target
15 PS 75/55#
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Emom - 12mins
1 - Seated DB external rotation 8/arm @20X0
2 - BB FR reverse lunge 6/leg alt leg per rep you pick weight and stay with it
3 - Side plank Powell Raise 30sec R and L
4 - 8-10 strict single-leg TTB alt leg per rep
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10mins easy spin on bike cooldown

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