“The Line”

Workout Philosophy

A-Line

Friday, August 12th, 2022

A1. DB at Side Russian Step Up alt leg per rep; rest 30sec
A2. Seated Arnold Press @2020; 12-15; rest 90sec x 3
B1. Single Arm DB Bench Press with Hip Thrust @2121; 10-12/arm one arm at a time; rest 30sec
B2. DB Three Point Row @30X1; 10-12/arm; rest 90sec x 3
C1. Forward Leaning Rest on floor 20-60sec; rest 30sec
C2. DB Deadlift @3030; 6-8; rest 90sec x 3
D. Side plank 30sec R and L 1-5mins No rest on the switch

Growth

Friday, Aug 12th, 2022

A. Strict press build to a tough 5 in 5 sets rest as needed
B. PC and Split Jerk 1 rep on the 30sec for 10mins 65% of 1rm is a good starting spot see video
C1. Seated DB Shoulder Press @2020; 10-12; rest 30sec
C2. DB Death March 20 steps; rest 30sec
C3. 15-20 GHD situps; rest 90sec x 4 sets
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3 sets all same pace!
Row 400m
15 burpees
rest walk 2mins
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Walk 5-10mins

Commit

Friday, August 12th, 2022

AM

Row 9k easy to moderate pace

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Emom - SJ from blocks 2 reps start at 60% of 1rm add 10# every min until tough double
C. Push press TnG cluster 2. 2. 2; rest 15sec/rest 3mins x 3
D. 15 DU + TnG triple DL on the min start at 55% of 1rm add 20# every min until tough set
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Test it
"Nate"
20min Amrap
2 RMU
4 HSPU
8 KBS 2/1.5pd
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Walk 5-10mins Sunshine if possible

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