“The Line”

Workout Philosophy

A-Line

Friday, June 24th, 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 24th, 2022

A. Back squat @20X1; 5, 4, 3, 2, 1, 5, 4, 3, 2, 1; rest 90-120sec push the weight perfect tempo second 54321 more than first
B. DB at side reverse lunges 8/leg alt leg per rep; rest 90sec x 3sets
C1. Wtd pronated pullup build to a 3rm; rest 30sec
C2. Wtd hip ext @2022; 8-10reps; rest 60sec x 3-4sets

+

10mins 90% Effort
AB 10cals
15 wall balls 20/14# 10/ target
30 DU

rest 4mins after this

Death by CTB pullups

+

15mins walk

Commit

Friday, June 17th, 2022

AM

A1. unweighted rear foot elevated split squat jump; 10/leg; rest 20sec
A2. DB bent torso 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
+
10 rounds easy pace
Row 200m
Contralateral carry 50m both sides you pick weight
30sec jump rope singles
+
Mobility your choice

PM

A. Paused SJ 2 sec bottom of the dip the Jerk 3 reps on the 90sec for 8-10sets
B. PC x 1 + HPC x 1 + PC x 1 + S2O x 1-2; rest 90sec x 8-10sets
+
For time
Row 2k
rest 1min
50 TGU alt hand per rep 1.5/1pd
rest 1min
21 Deadlift 225/155#
21 HSPU
15 DL.
15 HSPU
9 DL
9 HSPU
rest 1min
HS walk 180ft
rest 1min
Row 2k
+
20mins easy spin on bike

Post comments and results below