“The Line”

Workout Descriptions

A-Line

Monday, December 20th, 2021

Upper Body Press + Functional and Midline Stability

A. Strict Press @2121; 6-8reps; rest 60-90sec x 3sets
B1. Half Kneeling Arnold Press @2121; 8-10/arm; rest 60sec
B2. Side plank 20-60sec Right and Left; rest 60sec x 3
C1. Seated DB external rotation @30X1; 10/arm; rest 60sec
C2. Incline Bench or Side Plank Powell Raise @2020; 6-8/arm; rest 60sec x 3

Growth

Monday, December 20th, 2021

A. Emom - PS TnG x 5 95/65# Small build per set 5# - 6-8mins work on breathing scale as needed
B. Back squat @30X1; 5, 4, 3, 2, 1; rest 2-3mins push weight on this with perfect tempo
+
5mins max reps
Strict pronated pullups end with the eccentric each rep
+
5 sets Pick weight to go unbroken here
10 DB Deadlifts
10 DB Power cleans
10 DB S2O
10 DB FR reverse lunges
rest 30-60sec
+
Walk 5-10mins

Commit

Monday, December 20th, 2021

AM

AB 5mins easy pace
+
Emom 21mins
1 - Run easy pace
2 - Row meters
3 - Jump rope singles
+
Mobility your choice 15mins

PM

A. Build to a tough TnG 5 Hang Power Snatch in 12mins
B. Snatch pull from low blocks cluster 1. 1; rest 10sec/rest 90-120sec x 5 sets start at 100% of 1rm snatch and build small as you go
C. Back squat @20X1; 4-6; rest 3mins x 3 push weight but keep perfect tempo
+
3 rounds for time
Run 400m
40 wall balls 20/14# 10/9' target
20 CTB pullups
10 PS 135/95#
+
10mins easy spin on bike cooldown

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