“The Line”

Workout description

A-Line

Monday, January 3rd, 2022

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, January 3rd, 2022

A. Snatch start at 55% of 1rm add 10# every min until a tough single
B. Back squat @20X1; 6, 4, 2, 6, 4, 2; rest 2-3mins second 642 more than first 642
C. 3min amrap CTB pullups
+
4 rounds for time tough effort
25 wall balls 20/14# 10/9' target
10 burpees
15 cal row

+

Walk 5-10mins

Commit

Monday, January 3rd, 2022

AM

AB 5mins easy pace
+
Emom 27mins
1 - Run 30sec tough effort rest walk remainder of time
2 - Row 30sec tough effort rest walk remainder of time
3 - Ski 30sec tough effort rest walk remainder of time
+
Mobility your choice 15mins

PM

A. Build to a tough TnG 3 Hang Power Snatch in 12mins
B. Snatch pull from low blocks cluster 3. 3; rest 20sec/rest 3mins x 3 sets no straps push weight here
C. Back squat @20X1; 3, 2, 1, 1, 1; rest 3mins
+
18min amrap
30 Squat snatch 135/95#
50 TTB
20 PC and jerk 135/95#
35 CTB pullups
10 Thrusters 135/95#
20 bar MU

+

10mins easy spin on bike cooldown

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