“The Line”

Workout Description - Commit starts 3:00

Growth

Friday, December 3rd, 2021

A. Seated Shoulder Press build to a 6rm @30X1 in 6-8mins
+
5, 4, 3, 2, 1 grinder pace
Wall walk
Power snatch 77% of 1rm
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Seated DB external rotation build to an 8rm both arms in 3sets @30X1
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Row 30sec Rest walk 30sec x 15sets all same pace 90% aero pace see video for more intent
+
Walk 5-10mins in Sun if possible

Commit

Friday, December 3rd, 2021

AM

55mins all easy pace
1min row
1min AB
1min jog
1min side plank 30sec
1min step ups
1min ski
1min mobility your choice

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Clean and jerk build to 80% of 1rm and hit that weight 8-10x at your own pace
C. Push press build to a max from rack
+
15mins 80% effort
5 Deff HSPU 6/3"
10 burpee box jump on and over 24/20"
15/12 cal AB
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3 rounds 85% effort pace beat last weeks time
HS walk 10m
2 Rope climb 15'
15 GHD situps
+
Walk 5-10mins Sunshine if possible