“The Line”

Workout Description

A-Line

Monday, January 31st, 2022

Lower Single Leg/Upper Single Arm Pull + Midline Stability

A1. Rear Foot Elevated Split Squat; @30X1; 8-10/leg; rest 1min
A2. DB Three Point Row @30X1; 8-10/arm; rest 1min x 3-4sets
B1. Goblet reverse lunge @20X0; 10-12/leg alt leg per rep; rest 60sec
B2. Ring Row or Pendlay Row @2020; 10-12; rest 60sec x 3
C1. Side plank 30sec R and L rest 20sec
C2. Wall sit 30-60sec add weight if you can; rest 60sec x 3
D. FLR on floor 10sec on 10sec off x 4-8sets

Growth

Monday, January 31st, 2022

A. Emom - Power snatch TnG x 3-5 Start at 95/65# add 5# each min - 6-8mins see video
B. Wtd pronated pullup buidl to a moderate and perfect double in 8mins
+
3 sets tough effort all same exact pace
20 CTB pullups
AB 20cals 90% effort
rest walk 2mins

+ rest as needed to do well on the next piece

50 burpees for time (they are coming) push this hard!
+
15-20mins flush out on the bike

Commit

Monday, January 31st, 2022

AM

AB 5mins easy pace
+
Emom 36mins
1 - Row 12/10cals
2 - 1 round of Cindy
3 - AB 12/10cals
4 - 20 DU + HS walk 15ft
5 - HS walk 20ft AFAP
6 - Rest walk or mobility your choice
+
easy spin on bike 10mins

PM

A. Snatch from high blocks 3 reps on the 90sec for 8sets keep light start at 50% and small build per set
B. Snatch pull from low blocks cluster 1. 1; rest 5sec/rest 2-3 mins x 4 sets no straps push weight here
C. Back squat cluster @20X1; 2. 2. 2; 20sec/rest 3mins x 3 sets
+
Emom - 12mins
odd - 2 RMU increase by 1 every round
even - AB 12/9cals
+
Emom - 12mins
odd - 18 wall balls 20/14# 10/9' target
even - 5 devils press 50/35# + 5 burpees
+
Emom - 12mins
odd - Power snatch 135/95# 5-8reps TnG
even - BB FR reverse lunge 5/leg alt leg per rep
+
3 sets
50 DU
20 GHD situps
rest walk 1min
+
20mins easy spin on bike cooldown

Post comments and results below