“The Line”

Workout Philosophy and Intent

A-Line

Friday, June 10th, 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, June 10th, 2022

A. OHS build to a perfect moderate to heavy double in 10mins
B. Rear foot elevated split squat @30X1; 8/leg; rest 45sec between sides x 3
C. 8 sets of 3-5 unbroken CTB pullups for time
D. Side plank 30sec R and L 3-5mins no break on the switch
+
3 sets for max total reps
1min max wall balls 20/14# 10' target
1min max burpees
1min max box jump sd 24/20"
1min max TTB
1min max Row cals
1min rest
+
15mins walk

Commit

Friday, June 10th, 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 3-4sets
+
Row 250m rest walk 1min x 6-8sets all same exact pace
+
Mobility your choice

PM

A. PC x 1 +PJ x 5 on the min for 6mins pick weight and keep it
B1. wtd dip @3011; 4-6; rest 30sec
B2. 12 wtd hip ext @2022; rest 60-90sec x 3-4sets
C. SJ from blocks 2reps on the min for 10sets 65% of 1rm
+
Chipper for time
50 HSPU Kip HSPU
40 deadlifts 185/135#
30 HSPU Strict HPSU
20 PC 185/135#
10 Deff HSPU 6/3"
+
20mins easy spin on bike

Post comments and results below