“The Line”

Workout Philosophy

A-Line

Friday, July 8th, 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 8th, 2022

A. Emom - PC x 1 + PP x 1 + SJ x 2 60-73% of 1rm - 6-8mins
B1. KB or DB Glute Bridge Floor Press @4040; 8-10 reps; rest 1min
B2. Pendlay Row @20X1; 6-8; rest 1min x 2-3sets
+
5 mins max SA Devils press 70/50# alt hand per rep
4 mins max wall walks
3 mins max DU
2 mins max KBS 1.5/1.25pd
1 min max Echo or AB cals
+
20mins easy spin )

Commit

Friday, July 8th, 2022

AM

5mins easy spin C2 Bike
5mins easy Row
5mins easy Jog
4mins easy spin C2 Bike
4mins easy Row
4mins easy Jog
3mins easy spin C2 Bike
3mins easy Row
3mins easy Jog
2mins easy spin C2 Bike
2mins easy Row
2mins easy Jog
+
Mobility your choice

PM

A. PP x 1 + PJ x 1 + SJ x 1 on the 90sec for 6-8sets start at 65% of 1rm and build as you go no misses
B. Emom - SJ from blocks 2 reps 70-75% of 1rm - 4mins
C. Emom - SJ from blocks 3 reps 65-70% of 1rm - 4mins
+
5, 4, 3, 2, 1 90% effort "Grind"
Rope cimb 15'
S2O 205/135# from ground
+
4 rounds 90-95% effort increase pace per round
Run 400m
5 Rounds of "Nate"
2 RMU
4 sHSPU
8 KBS 2/1.5pd
There will be 4 rounds of Run and 20 total rounds on "Nate"
+
HS walk Skill work if feeling it
+
Walk 5-10mins Sunshine if possible

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