“The Line”

Workout Philosophy

A-Line

Friday, July 29th, 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 29th, 2022

A. Emom - SJ 65% of 1rm 2-3 reps - 10mins
B. Deadlift TnG build to a tough 2 in 8mins
C. Bench press @20X1; 6, 4, 2, 6, 4, 2; rest 90-120sec second 642 more than first
D. 3min amrap unbroken sets of 3 HSPU
+
12min amrap 80-90% effort
1 PC 155/105#
5 burpees
3 PC 155/105#
3 burpees
5 PC 155/105#
1 burpees

Go back to the start and repeat for 12mins amrap
+
10 mins easy spin

Commit

Friday, July 29th, 2021

AM

Row 7k easy to moderate pace

PM

A. Jerk balance 3x3 40% of 1rm or less
B. SJ from blocks start at 50% of 1rm add 20# every min until max (be ready to hit something)
C. SJ stance strict press d@12X1; 4-6; rest 60sec x 3sets pick weight and keep it
D. Build to a tough TnG Double Deadlift in 8mins concentric only
+
10-1 for time
HSPU
Deadlift 225/155#
+
AB 30sec 90% effort
rest walk 30sec
Row 30sec 90% effort
rest walk 30sec
x 8sets all same exact pace
+
Walk 5-10mins Sunshine if possible