“The Line”

I am still working on the video I’m sure I should have it figured early this week!! Work hard have fun keep me posted on all your scores!

A-Line

Monday, May 2nd, 2022

A1. Half Kneeling Arnold Press @2020; 10-12/arm; rest 30-60sec
A2. Glute Bridge Single Arm Floor Press @2020; 10-12/arm; rest 30-60sec
A3. Eccentric only pronated pullups 3-4 count down; 10-12; rest 30-60sec
A4. Pendlay row @2020; 10-12; rest 30-60sec x 3sets
C1. Hollow hold 20sec of work; rest 10sec
C2. Goblet reverse lunge 10/leg alt leg per rep; rest 10sec
C3. Side plank 30sec R and L; rest 90sec x 3
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10mins easy spin on bike

Growth

Monday, May 2nd, 2022

A1. Bench Press @20X1; 15, 12, 10, 8, 6, 4, 2; rest 60sec
A2. Wtd Pronated pullup 5, 4, 3, 2, 1, 1, 1; rest 90sec push the weight
B1. 5 wall walks AFAP; rest 10sec
B2. Strict pronated pullup amrap in 90aec; rest easy spin on bike 2mins x 3-4sets
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12min amrap 80-90% effort pace
10 DB incline bench press you pick weight @2020
10 GHD situps
7 strict TTB
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15mins easy spin on bike every 3mins complete Max HS walk distance no more than 20m

Commit

Monday, May 2nd, 2022

AM

Row 1min rest walk 1min x 12sets pick a pace that you can maintain for all sets
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Ski 45sec rest walk 45sec x 10sets pick a pace you can maintain for all sets
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AB 30sec rest walk 30sec x 8sets pick a pace you can maintain for all sets
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10mins easy spin on bike

PM

A. Emom - Full Snatch TnG double 65% of 1rm see video - 10mins
B. Back squat @20X1; 3, 3, 3, 3, 3; rest 2-3mins all tough efforts
C. Snatch pull clusters 3. 3. 3; rest 20sec/rest 2mins x 3 sets push the weight on all sets!
D. BB Hip Thrust @11X2; 6-8; rest 30sec x 4-5sets pick a moderate pace and keep it make sure tempo is good
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"Kelly" Work on pacing to keep each round the same pace break it up as needed
5 rounds 85% effort
Run 400m
30 box jump sd 24/20"
30 wall balls 20/14# 10' target
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10mins easy spin on bike

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