“The Line”
Workout Philosophy
A-Line
Friday, July 1st, 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, July 1st, 2022
A. Back squat @20X1; 6, 4, 2, 6, 4, 2; rest 2-3mins push the weight perfect tempo second 642 more than first
B1. BB on back reverse lunge 6/leg alt leg per rep; rest 60-90sec
B2. Pendlay row @1010; 12, 10, 8, 6; rest 60-90sec
C. Hip Thrust @11X2; 6-8reps on the min for 3-4sets pick weight and keep it
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12mins 85% effort pace
5 SC 95/65# add 10# every round
Run 200m
Rest 3mins
12mins 85% effort pace
20 walk lunges (can be forward or reverse lunge or switch per set) unweighted
10 burpees Jump touch 2" above reach
Rest 3mins
On the two mins complete
15 GHD situps
12 strict pronated pullups
Go for 5 sets or until failure to complete reps in 2mins
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Easy spin 5mins
Commit
Friday, July 1st, 2022
AM
A1. unweighted rear foot elevated split squat jump; 10/leg; rest 20sec
A2. DB bent tors row @30X0; 8/ar,; rest 20sec
A3. Side plank 30sec R and L x rest 20sec
A4. DB PS 50/35# 12reps; rest 20sec
A5. 2 rope climbs 15' x 3sets
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20mins easy pace
Run 200m
1 legless RC 13'
22 heavy rope DU
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Mobility your choice
PM
A. Power clean build to 70% of 1rm in 12mins Take your time to get there in several reps and sets
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Emom - 12mins
odd - 4-8 Bar MU
even - 10 burpee box jump on and over 24"
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Emom - 12mins
odd - PC x 1 + HPC x 1 + SC x 1 + HSC x 1 + FS x 1 65% of squat clean max
Even - 15 CTB pulups
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Emom - 12mins
odd - Row 15/12cals
Even - 15/12 strict HSPU
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Emom - 12mins
odd - Run 200m
even - 8 ball over shoulder 150/100#
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15min easy spin on bike
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