“The Line”

A-Line

Monday, October 10th, 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 10th, 2022

A. Power snatch start at 55% of 1rm add 10# every 75sec until tough PS if you fail call it
B1. Back squat Cluster @20X1; 2. 2. 2; rest 20sec/rest 60-90sec build per set warmup to a good working set
B2. 15-20 pullups; rest 90sec x 4sets
C1. Gorilla Row alt hand per rep 18 total reps; rest 1min
C2. 20 wall balls 20/14#10' target; rest 90sec x 3
+
9mins tough effort
3 AB cals or Echo bike
3 FS 95/65#

increase both by 3 every round
+
10mins easy spin on bike

Commit

Monday, October 10th , 2022

AM
Row 5k easy to moderate pace

PM

A. Back squat 3, 3, 2, 2, 1, 1; rest 2-3mins push a bit here make sure to warmup really well for this
+
Hot Shots 19

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

Score is the time it takes to complete the 6 rounds.

+

15mins easy spin on bike

Post results to comments