“The Line”
A-Line
Friday, October 28th, 2022
A-Line Video Workout Description
A1. Pause box jump @12X0 step-down 5 reps x 2 sets
A2. Bent-over shoulder T @2121 10 reps x 2 sets
Stick to the tempos and move with quality, but try to get through blocks B and C with minimal rest. Have your equipment set up before you start to minimize breaks.
B1. Goblet squat @21X1 10 reps x 3 sets
B2. Chin up @21X1 AMRAP x 3 sets
B3. Side plank rotations 10ea x 3 sets
C1. Single arm DB split squat @21X1 10ea x 3 sets
* DB is in opposite arm (e.g. DB in right hand means left foot forward)
C2. Push up @21X1 10 reps x 3 sets
C3. GHD Sorenson hold 25sec x 3 sets
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Optional trunk work 1-2 sets
Farmers carry 30 yd
Single arm farmers carry 15 yd ea
Contralateral carry 15 yd ea
Stability ball stir the pot x10 each direction
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10 minute cool down walk
Growth
Friday, October 28th, 2022
A. Clean and jerk build to a moderate to tough triple in 15mins
B. Emom - PC x 1 + HPC x 1 + PP x 1 + PJ x 1 74% of A - 6mins
C1. Seated arnold press @2020; 10-12; rest 20sec
C2. DB push press TnG x 8-12; rest 20sec
C3. FLR on floor 20sec on 10sec off x 3; rest 90sec x 3-4sets
D. Deadlift build to a tough triple in 8mins TnG not a 3rm!
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For time
25 Deadlifts 185/135#
50 burpees
100 ski cals
50 burpees
25 deadlifts 185/135#
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Walk 5-10mins Sunshine if possible
Commit
Friday, October 28th, 2022
AM
Run 45mins easy fasted in the AM if possible
PM
A. Squat clean TnG cluster 2. 2. 2; rest 15sec/rest 3mins x 4-5sets build per set
B. 10 sets of 4/3 RMU for time must be unbroken
C. Front squat 3reps rest as needed x 8sets pick a weight and keep it for all sets
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10 rounds for time
5 devils press 35/20#
10 OH Lunge alt leg per rep
15 anchored situps
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15mins RTW Z2
1min row
1min AB
1min Jog
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Walk 5-10mins Sunshine if possible
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