“The Line”

A-Line

Thursday, November 17th, 2022

A1. Seated box jump step-down 5 reps x 3 sets
A2. Couch stretch 30 sec each side x 3 sets

B1. Barbell on back walking lunge 10-12 steps x 3 sets; rest 1-2min
B2. DB pullover @2111 8 reps x 3 sets; rest 30-60 sec
B3. Seated DB Arnold press 6 x 3 sets; rest 30-60 sec
B4. Deadhang hold 30sec x 3 sets; rest 30-60sec

C1. Sidelying DB external rotation @3111 8ea x 2 sets
C2. Barbell bicep curl @5151 8 reps x 2 sets
C3. DB skull crusher @5151 8 reps x 2 sets
C3. Single leg calf raise @31X1 10ea x 2 sets
+
Walk cool down 10 minutes

Growth

Thursday, November 17th, 2022

Squat clean x 1 + hang squat clean x 1 + Front squat x 1; rest 75sec x 8sets keep it at a weight that is clean
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4 sets tough effort
5 HSC TnG start at really moderate weight 115/75 ish and build
12/10 AB cals sprint
rest 2-3mins
See Video
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4 sets tough effort
amrap strict pronated pullups unbroken in 20sec
15 burpees AFAP
rest walk 2-4mins
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4 sets tough effort
Row 300m all out
rest walk 2-4mins
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Walk 5-10mins in sun if possible

Commit

Thursday, November 17th, 2022

AM

Run 30sec rest walk 30sec x 30sets
every 10sets walk 90sec

PM

A. Snatch pull x 1 + hang snatch pull x 1 + hang snatch x 1 + OHS x 2; rest 2mins x 5-8sets build per set no misses today
B. Snatch pull 3, 3, 3, 3, 3; rest 2mins push weight straps ok
C1. Incline bench press @20X1; 3, 2, 1, 3, 2, 1; rest 60sec build per set second 321 more than the first
C2. Wtd pronated pullup 2-3; rest 10-20sec/rest 90sec
D. Muscle snatch build to a tough 2 from hang in 8mins
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75 TTB for time every time your break complete 50 unbroken DU
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10min amrap tough
50 DU
20 wall balls 20# 10' target
10 burpees
+
Walk 10mins


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