“The Line”
A-Line
Monday, November 7, 2022
A1. Dual DB walking lunge 10 - 12 steps x 3 sets
A2. Ring row @2020 10 - 12 x 3 sets
B1. DB floor press @2020 8 - 10 x 3 sets; rest 30-60 sec
B2. Lat pull down @2020 10 - 12 x 3 sets; rest 30-60 sec
B3. Single-leg glute bridge @20X1 10 x 3; rest 30-60 sec
You can load the glute bridge by putting a plate or DB on your hips as long as you're able to keep your hips parallel to each other and have control
C. Assault bike sprints x 4 - 6
5 second sprint rest 30-45 seconds
Start with the wheel already spinning
*** Listen to a video for an explanation if you're unsure about these
+
10-15 easy bike, row, or walk
Growth
Monday, November 7th, 2022
A. Snatch 60% of 1rm from last week 3, 3, 3, 3, 3, 3, 3; rest 1-2mins based on what you need Full snatch preferred
+
Emom - 12mins
odd - back squat @20X1; 4-5reps you pick weight small build as you go
even - 10-15 strict pronated pullup assisted if needed
+
Emom - 12mins
odd - 12-15 GHD situps
even - 12-20 wall balls 20/14# 10' target
+
Emom - 12mins
odd - Row 12/10 cals
even - 20 walk lunges unweighted
+
2mins max Air squats
rest 2mins
2mins max Ring rows horizontal as possible
+
10mins easy spin on bike
Commit
Monday, November 7th, 2021
AM
5 sets all same pace
Row 500m
Run 400m
20 burpees
rest walk 2mins
PM
A. Paused SJ from blocks 1 rep on the 30sec for 10mins 65% of 1rm and keep it
B1. Close grip bench press @20X1; 2, 2, 2, 2, 2 rest 60sec build per set
B2. Hang power snatch TnG x 3; rest 90sec you pick weight here small build as you go
+
5 sets of 5-8 ring dips from high rings for time
+
Emom - 20mins
1 - Run 200m
2 - 15 HSPU
3 - Row 15/12cals
4 - 15-20 HR pushups
5 - 50 DU
+
Emom - 15mins
1 - Ski 14/11 cals
2 - 15 burpees
3 - 18 GHD situps
+
10-15mins easy spin or walk
Post results to comments
