“The Line”

Workout Philosophy

A-Line

Friday, June 3rd, 2022

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form and tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single Leg Romanian Deadlift DB in opposite hand of working leg @3131; 8/leg rest; rest 60 sec x 3
C1. Close grip bench press or DB bench press @30X1; 8-10; 30-60sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 90sec x3-4sets
D. FLR on floor 30-60sec; rest 30-60sec x 3-5sets build volume over time

Growth

Friday, June 3rd, 2022

A. Squat clean build to a tough to moderate single in 12mins
B. Emom - 3 Back squat 65% of 1rm - 6mins
C. Emom - 3 bar facing burpees + 3 SC 115/80# - 6mins
D. Emom - 12mins
odd - 12 box jump on and over 24/20"
even - FLR on rings 45set or on floor
E. Emom - 12mins
odd - 12-15 GHD situps
even - 12-15 hip ext
+
10mins easy spin on bike or walk

Commit

Friday, June 3rd, 2022

AM

15 rounds smooth pace
Row 200m
15 DU
10 walk lunges
5 burpees

PM

A. Clean and Jerk build to 77% of 1rm and hit that weight 15x for time
B. DB push press build to a tough 8/arm in 8mins
C. amrap rope climbs in 3mins go for it
+
5 sets increase pace per set
Row 600m
15 thrusters 95/65#
15 bar facing burpees
rest 2mins
+
walk 10mins

Post Comments and Results below