“The Line”
A-Line
Tuesday, November 29th, 2022
Assault bike mixed intervals (20 to 30 minutes long, depending on your warm up and cool down)
5-10 minutes of easy spin to warm up
Ladder progression - these should be hard but not all out. Push yourself on these if you're feeling good.
30 seconds on; rest 30 seconds
45 seconds on; rest 30 seconds
60 seconds on; rest 30 seconds
90 seconds on; rest 90 seconds
Builds- you're going to get progressively faster every 10 seconds of work, with the last 10 seconds being all out.
30 second build (e.g. 10 seconds @~50%, 10 seconds @~75%, 10 seconds @100%!!!)
Easy pedal 60 seconds
30 second build
Easy pedal 60 seconds
30 second build
Easy pedal 60 seconds
+
5-10 minutes of easy spin to cool down
Growth
Tuesday, November 29th, 2022
A. Strict press build to a tough 3 in 5sets on the 2mins build
B1. Half kneeling Arnold press @20X0; 8/arm; rest 30sec
B2. 5 devils press start light and build per set; rest 90sec x 4sets
C. Power clean TnG Cluster 3. 2. 1. 1; rest 10sec/rest 2mins x 4-5sets build per set last two sets tough
D. HS walk max distnace in 2mins work on skill here if you don't have HS walk
+
15mins 85-92% effort pace
FC 50m 2/1.5pd/hand
Goblet wall sit 30sec 2/1.5pd
Front Rack Carry 50m 1.5/1pd/hand
15 cal Ski
+
15mins easy spin on bike
Commit
Tuesady, November 29th, 2022
AM
50mins C2 bike easy
PM
A. Clean and jerk build to a moderate to tough single in 12mins
B. Power clean x 1 + HPC x 1 + Thruster x 1 pick a weight and keep it the entire time on the min - 12mins
C. 20 TGU as heavy as you can go alt hand per rep not for time
+
For time 90% effort
Run 200m
25 TTB
15 KBS 2/1.5pd
Run 400m
20 TTB
20 KBS
Run 800m
15 TTB
25 KBS
Run 1600m
10 TTB
30 KBS
+
15mins easy spin on bike
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