“The Line”

Workout Description

A-Line

Monday, January 24th, 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 24th, 2022

A. Snatch grip deadlift 3 reps on the 60sec start 50% of 1rm snatch and build 10# per set until tough TnG triple
B. OHS @20X1; 5, 4, 3, 2, 1; rest 2-3mins take your time with this make the tempo smooth
C. Row 20sec rest walk 40sec x 8-10sets small increase per set warmup really well for what comes next (so don't send it on this)
+
75 PS 75/55# for time everytime you break complete 10 bar facing burpees
+
15-20mins flush out on the bike

Commit

Monday, January 24th, 2022

AM

AB 5mins easy pace
+
Emom 30mins
1 - Row 12/10cals
2 - 1 round of Cindy
3 - AB 12/10cals
4 - 20 DU + HS walk 15ft
5 - rest walk mobility your choice
+
easy spin on bike 10mins

PM

A. Snatch pull x 1 + hang snatch pull x 1 + hang snatch x 2 on the 90sec for 8-10sets start moderate and build per set
B. Snatch pull from low blocks cluster 1. 1. 1; rest 5sec/rest 3mins x 3 sets no straps push weight here
C. Back squat cluster @20X1; 3. 3; 20sec/rest 3mins x 3sets
+
15, 12, 9 for time 93% effort
RMU
Power snatch 155/110#
bar facing burpees

rest 7mins

31, 22, 11 for time 95% effort
GHD situps 14/6# ball to ground and up to pad
SC 95/65#
+
20mins easy spin on bike cooldown

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