“The Line”

Workout Philosophy

A-Line

Friday, July 15th, 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, July 15th, 2022

A. Power Clean TnG 3, 3, 2, 2, 1, 1; rest 90-120sec build per set push a little
B. Close grip bench press @20x1; 5, 4, 3, 2, 1; rest 2mins build per set push a little
C. Deadlift TnG 5, 4, 3, 2, 1 ; rest 2mins build per set push a little
D1. SA DB push press 8-10/arm; rest 30sec
D2. SA DB Power Row 8-10/arm; rest 30sec
D2. 10-15 kip HSPU; rest easy spn on bike 2mins x 3-4sets
+
Emom 20mins
1 - 12 DU + 4 DB SA Devils press 50/35 alt hand per rep
2. - 10 burpee box jump on and over 24/20"
3 - 10-12 TTB
4 - 3-5 PC and Jerk 135-95#
5 - rest
+
10 mins easy spin

Commit

Friday, July 15th, 2021

AM

Row 5k easy to moderate pace

PM

A. PC x 1 + Push press x 4-5 TnG build this over 10mins
+
Emom - 12mins
odd - 8 DB devils press 70/50#
even - 20 DU + 10-12 sHSPU
+
30min cap
For time grinder
50 cal ski
40 TGU alt hand per rep 1.5/1pd
30 burpee RMU
20 wall walks
10 rope climbs 15'
+
Walk 5-10mins Sunshine if possible


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