“The Line”
A-Line
Thursday, December 1st, 2022
A1. Single-arm DB snatch 5 reps each x 3 sets
- Use a DB that's 10-20% of your BW, erring on the lighter side. Focus on really jumping that weight up and catching with a strong shoulder
A2. Couch stretch 30 sec each side x 3 sets
- OR substitute this with a stretch that you know works great for you
B1. Barbell RDL @3011 x 3 sets; rest 1-2min
B2. Chin up @30X0 6-8 x 3 sets; rest 30-60 sec
- Make these eccentric only if you're still working on your first chin/pull up. Set up a bench, box, or use the J-hooks if your pull up bar is on a squat rack so that you can stand with your chin over the pull up bar. Step off so you're holding your own bodyweight and keep your chin over the bar for one second, then lower yourself down for three seconds until at a complete deadhang. Rinse and repeat!
B3. Seated DB Arnold press @30X1 6-8 x 3 sets; rest 30-60 sec
B4. Sorenson hold 30-45sec x 3 sets; rest 30-60sec
C1. DB bicep curls 15-20 x 3
C2. Tricep rope pull downs 15-20 x 3
C3. Lateral DB shoulder raise 12-15 x 3
C4. Calf raise @30X1 10 x 3
+
Walk cool down 10 minutes
Growth
Thursday, December 1st, 2022
A. Front squat build to a tough 3 in 10mins
+
Emom - 12mins
odd - 8-15 CTB pullups
even - BB on back walk lunge 14 steps 75/115#
+
Emom - 6-12mins use the range to do what you can do
odd - 12-15 burpees
even - 12-15 wall balls 20/14# 10' target
+
20min amrap
Echo bike or AB 15/12cals
amrap unbroken set of TTB
Score is total TTB over the 20mins
+
Walk 5-10mins in sun if possible
Commit
Thursday, December 1st, 2022
AM
on the 10mins complete
Row 500m
40 AB cals
Row 500m
x 3sets
PM
A. Snatch 1 rep on the 30sec for 12mins you pick weight and keep it x
B1. Strict Pronated pullups amrap in 1min rest 1min
B2. wall balls 30/20# 10/9' target amrap in 1min rest 1min x 4sets
C1. DB prone row @21X0; 8-10reps; rest 60sec
C2. Hip thrust from bench 6-8reps; rest 60sec x 3
+
Echo bike 30sec rest walk 30sec x 10sets
Total cals is the score
rest 1min
Row 30sec rest walk 30sec x 10sets
Score is average cals
rest 1min
Ski 30sec rest walk 30sec x 10
85% effort smooth pace to finish all must be the same pace
+
Walk 10mins
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