“The Line”

Workout Philosophy and Intent

A-Line

Monday, June 6th , 2022

Lower Single Leg/Upper Single Arm Pull + Midline Stability

A1. Rear Foot Elevated Split Squat; @30X1; 8-10/leg; rest 1min
A2. DB Three Point Row @30X1; 8-10/arm; rest 1min x 3-4sets
B1. Goblet squat @2020; 10-12; rest 60sec
B2. Ring Row or Pendlay Row @2020; 10-12; rest 60sec x 3
C1. Side plank 30sec R and L rest 20sec
C2. Wall sit 30-60sec add weight if you can; rest 60sec x 3
D. Hollow hold 10sec on 10sec off x 4-8sets

Growth

Monday, June 6th, 2022

A1. PC TnG Cluster 3. 3. 3; rest 10sec/rest 60sec
A2. DB Incline bench press @2020; 10-12; rest 60sec x 4-5sets build per set with each last two sets tough
B1. Ring dip @2111; 5. 4. 3. 2; rest 5-10sec/ rest 30sec
B2. Bent over lateral raises @1010; 8-12; rest 90sec x 3
+
5min amrap
5 box jump sd 24/20"
10 GHD situps
10 KBS 1.5/1pd

Rest 3mins

5min amrap
TGU 35/20# alt hand per rep

Rest 3mins

5min amrap
10 SA DB PC and Jerk alt hand per rep 50/35#
35 DU unbroken see video

+

Walk 10-20mins or easy spin 10-20mins

Commit

Monday, June 6th, 2022

AM

15mins 70% effort
Row 250m
10 walk lunges
10 GHD situps
30 jump rope singles
+
15mins 70% effort
Run 200m
Side plank 30sec R and L
1 rope climb 15'

PM

A. Snatch 67-72% of 1rm 2-3 reps on the min for 8mins
B. Snatch pull from low blocks 4, 4, 4, 4; rest 2mins straps ok start at 70% of 1rm add weight per set
+
Emom - 12mins
odd - 12-15 HSPU
even - 50 DU
+
Emom - 12mins
odd - 15 wall balls 20/14# 10' target
even - 12-15 burpees
+
Emom - 12mins
odd - PS TnG 115/75# x 5
even - 12-15 box jump on and over 24/20"
+
FLR on rings 1 shot max hold
+
20mins easy spin on bike

Post comments and results below