“The Line”

Workout Philosophy

A-Line

Tuesday, July 12th, 2022

5, 4, 3, 2, 1 minutes of each (you can pick the three )

Jog

Row

Air Bike

Growth

Tuesday, July 12th, 2022

A. Push press @12X1; 10, 8, 6, 4, 2; rest 90-120sec
B1. Bench press 5, 5, 5, 5, 5; rest 60sec pick weight and keep it
B2. Deadlift TnG 10, 10, 10, 10, 10; rest 60sec pick weight and keep it
C1. 10 month position arnold press @2020; 10-12; rest 60sec
C2. Wtd hip ext @2022; 8-10; rest 60-90sec x 4
D. FLR on rings 20sec on 10sec off x 5-8
+
Emom - 12mis
odd - 12 burpees
even - hang Power clean TnG. 5 start moderate and build per set
+
Emom - 12mis
odd - 12 GHD situps
even - 15 hip ext
+
Emom - 12mins
odd - Row 15/12cals
even - AB or Echo 13/11 cals
+
10mins easy spin on bike

Commit

Tuesday, July 12th, 2022

AM

40mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. Strict press build to a max in 8-10mins
B. PC x 1 + HPC x 1 + PP x 1 + PJ x 1 + SJ x 1 on the 90sec for 8-10sets start at 60% of 1rm and small build per set
C. 5 sets of 5 Devils press 70/50# per hand rest as needed work on form and making this as smooth as possible
+
Emom - 14mins
Odd - Power Clean TnG x 3-5 start at 60-70% of 1rm
Even - Close Grip Bench Press @30X1; 4-5 65-75% of 1rm
+
Test It
5min amrap
Strict HSPU
+
Test it
AB 10mins max cals
+
10-15mins easy spin or walk

Please Make sure to post the results to the comments below

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