“The Line”

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A-Line

Thursday, April 28th, 2022

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

Growth

Thursday, April 28st, 2022

A. Clean and jerk start at 55% of 1rm add 10# every 90sec until tough single push a bit
B. Deadlift 5x5 rest as needed all tough weight keep this and build weight from last week
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3mins max kHSPU 2 score 1 amrap set on the front and total score for 3mins
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10min amrap 85% effort pace
5 S2O 95/65#
10 Deadlifts 95/65#
15 box jump sd 24/20"
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10mins easy spin on bike

Commit

Thursday, April 28th, 2022

AM

12mins easy to monderate pace
Row cals
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12mins easy to moderate pace
AB cals
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12mins easy to moderate pace
Jog
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10mins Walking

PM

A. Emom - Clean and Jerk 71% of 1rm TnG x 2-4 - 8mins
B. Power snatch from low blocks build to a moderate double starting light and building every 60sec for 8-12mins
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5 sets tough effort best possible combined time
10 PC 155/110#
20 wall balls 20/14# 10' target
rest 2mins
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3 sets increase pace per set
Run 400m
amrap unbroken CTB pullups
rest 3mins
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10mins easy spin on bike

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