“The Line”

Workout Philosophy

A-Line

Thursday, May 12th, 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, May 12th, 2022

A. Clean and jerk start at 50% of 1rm add 10# every min until tough single
B. Deadlift TnG 5, 5, 4, 4, 3, 3; rest 90sec build per set all sets tough on this
C1. Single leg stagger stance RDL @2111; 8/leg; rest 30sec
C2. Amrap unbroken CTB pullups not strict; rest 2mins x 3
+
21, 18, 15, 12, 9, 6, 3 for time
Ski cals
GHD situps
+
10mins easy spin on bike

Commit

Thursday, May 12th, 2022

AM

10mins easy to monderate pace
Row cals
+
15mins easy to moderate pace
AB cals
+
20mins easy to moderate pace
Jog
+
10mins Walking

PM

A. Emom - Clean and Jerk 78% of 1rm TnG x 1-4 - 8mins
B. Power snatch TnG tough double in 10mins
+
10mins 85% Effort
Row 200m
5 PC and jerk 155/110#
8 bar facing burpees
+
10mins 85% Effort
25 DU
15 air squats
10 TTB
+
10mins 85% Effort
7 PS 95/65#
5 box jump on and over 24/20"
3 Bar MU
+
10mins 85% effort pace
Row 200m
AB 10cals
Ski 8cals
+
Walk 10mins

+
10mins easy spin on bike

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