“The Line”

A-Line

Wednesday, June 29th, 2022

A. Box squat to parallel height; 10, 10, 10; rest 90sec pick weight and stay there
B1. Rear foot elevated split squat @30X1; 8/leg; rest 30sec
B2. DB bent torso row @30X1; 8/arm; rest 30sec
B3. Side plank 30-45sec R and L; rest 60-90sec x 3
C1. Half kneeling arnold press @2020; 8/arm; rest 30sec
C2. DB Split stance RDL @2121; 8/leg; rest 60sec x 3
D. Seated DB external rotation @30X1 build to an 8rm both arms take your time.
+
10mins walking

Growth

Wednesday, June 29th, 2022

Rest Day - Active

If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#

GPP is great for this day as well

Ride a bike
Practice Swim drills
Play a Sport
Master Self Care "

Commit

Wednesday, June 29th, 2022

Swim 100m Freestyle
+
Swim 200m 90% aero pace
rest 30-60sec x 8-12sets
all same pace
+
Swim 200m easy pace Freestyle

Please post the results in comments below