“The Line”

Workout Philosophy

A-Line

Thursday, April 14th, 2022

Jog 5mins
+
Run 20sec rest walk 40sec x 10sets
+
Row or Bike 20sec tough rest easy effort 40sec x 10
+
Walk 5-10mins

Growth

Thursday, April 14th, 2022

A. Clean and Jerk double not TnG on the 90sec for 8sets start at 55% of 1rm add 10-20# every set 10 DU buyin before each lift
B. Snatch pull x 1 + hang snatch pull x 1 + hang power snatch x 1 + hang full snatch x 1 - Emom - 6mins keep light pick working weight and stay there make it perfect "Tech"
C1. Snatch Grip Deadlift @3131; 2-4reps; rest 60sec push this
C2. Push Press x 1 + Push Jerk x 4-6 TnG; rest 90sec x 4sets build per set on both
D. Side plank 30sec R and L 5mins no break on the switch
+
Run 20sec tough rest walk 40sec x 20sets
+
10mins easy spin on bike

Commit

Thursday, April 14th, 2022

AM

10mins easy to Moderate pace
Row cals
+
10mins easy to moderate pace
AB cals
+
10mins easy to moderate pace
Jog
+
10mins Walking

PM

A. Emom - Clean and Jerk 64% of 1rm TnG x 3-4 - 8mins
B. Emom - Power Snatch 60-65% of 1rm TnG x 4-6 - 8mins
C1. Curtis P 5 reps TnG you pick weight; rest 20sec
C2. Wtd pronated pullups 3reps + Strict Pronated pullup 5reps + 7 Kip pullups; stay on the bar entire time rest 90sec x 3
D1. HS walk 20m AFAP; rest 20sec
D2. 15 PS TnG unbroken you pick weight; rest 90sec x 3sets
+
4 rounds 90% effort
15 Strict HSPU
15 GHD situps
15 CL and Jerk 95/65# PC ok
+
10mins easy spin on bike

Post Comments and Results below