“The Line”

Workout Description

A-Line

Monday, January 17th, 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 17th, 2022

A. 3 Snatch grip deadlift + 2 hang power snatch + 1 OHS on the 90-120sec for 8sets start light and build per set no misses today
B. Back squat @20X1; 6, 4, 2, 6, 4, 2; rest 2-3mins second 642 more than the first
+
Emom - 12mins
odd - 40-60 DU
even - DB at side walk lunges 12-14 total steps 50/35# scale as needed
+
3 sets
1min max CTB pullups
1min max box jump sd 24/20"
1min max Situps
1min max FLR on floor
1min rest
+
AB 10sec one time max effort see video
+
Walk 5-10mins

Commit

Monday, January 17th, 2022

AM

AB 5mins easy pace
+
Emom 36mins
1 - Run 30sec tough effort rest walk remainder of time
2 - Row 30sec tough effort rest walk remainder of time
3 - Ski 30sec tough effort rest walk remainder of time
+
Mobility your choice 15mins

PM

A. Snatch pull x 1 + hang snatch pull x 1 + Power snatch x 1 + Full snatch x 1 + OHS x 1; on the 90-120sec x 10sets start at 55% of 1rm and build per set
B. Snatch pull from low blocks cluster 1. 1. 1. 1; rest 5sec/rest 3mins x 3 sets no straps push weight here
C. Back squat cluster @20X1; 3. 3. 3; 20sec/rest 3mins x 3sets
D. TGU 2/1.25pd alt hand per rep 7mins all perfect reps
+
"Amanda"
9-7-5
RMU
Full Snatch 135/95#

rest 8mins

For time
60 CTB pullups
60 Wall Balls 20/14# 10' target
60 HSPU
60 GHD situps
+
20mins easy spin on bike cooldown

Post comments and results below