“The Line”

A-Line

Friday, November 4th, 2022

A-Line Video Workout Description

A1. Pause box jump @12X0 step-down 5 reps x 2 sets
A2. Bent-over shoulder T @2121 10 reps x 2 sets

20 reps x 1 set of each movement; minimal rest

Goblet squat
Incline DB bench press
DB step-ups -14" or 20"
Ring rows/TRX rows
Dual DB RDL
Push ups
Walking lunge (20 steps)
Yoga push ups
DB bicep curls
Tricep extensions
Lateral shoulder raise
Front leaning rest shoulder taps
Calf raise
GHD sorenson hold (20 second)

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Optional trunk work 1-2 sets
Farmers carry 30 yd
Single arm farmers carry 15 yd ea
Contralateral carry 15 yd ea
Stability ball stir the pot x10 each direction
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10 minute cool down walk

Growth

Friday, November 4th, 2022


A. Clean and jerk start at 50% of 1rm add 10# every min until tough single
B. PC x 1 + HPC x 1 + Push press x 3-4; rest 60sec x 5sets pick a good working weight and make it perfecto
C. Deadlift Cluster 8. 6. 4. 2; rest 10sec/rest 2mins x 3sets start tough and build these are TnG reps
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on the 7min complete
Run 400m
40 DU
30 air squats
max HS walk distance
x 3 sets
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Walk 5-10mins Sunshine if possible

Commit

Friday, November 4th, 2022

AM

Run 50mins easy fasted in the AM if possible

PM

A. Squat clean TnG x 5 start at 135/95 add 10# every min until tough 5
B. Back squat Cluster @30X1; 3. 3. 3; rest 20sec/rest 3mins x 4sets push weight here
C1. BB on back Forward lunge 20 steps 155/105# rest 10sec
C2. 15 Power clean 155/105# rest 10sec
C3. 20 burpee bar facing; rest easy spin on bike 2mins x 4sets
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Echo bike 44/33 cals tough effort rest walk 2mis x 5sets
Score is total time for this
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Walk 5-10mins Sunshine if possible


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