“The Line”

Workout Philosophy

A-Line

Monday, April 11th, 2022

A1. Half Kneeling Arnold Press @2020; 10-12/arm; rest 30-60sec
A2. Glute Bridge Single Arm Floor Press @2020; 10-12/arm; rest 30-60sec
A3. Eccentric only pronated pullups 3-4 count down; 10-12; rest 30-60sec
A4. Pendlay row @2020; 10-12; rest 30-60sec x 3sets
C1. Hollow hold 20sec of work; rest 10sec
C2. Goblet reverse lunge 10/leg alt leg per rep; rest 10sec
C3. Side plank 30sec R and L; rest 90sec x 3
+
10mins easy spin on bike

Growth

Monday, April 11th, 2022

A1. BB incline bench press @20X1; 10, 10, 10, 10, 10; rest 10sec
A2. Strict or assisted omni grip pullups 10, 10, 10, 10, 10; rest 90sec
B1. DB hip thrust hold shoulders on bench + Single arm DB bench press @2020; 12/arm; rest 10sec
B2. DB bent torso row @30X1; 10/arm; rest 90sec x 3
C1. DB Incline bench press 1min max reps @2020; rest 10sec you pick weight
C2. amrap TTB in unbroken sets of 3 in 45sec; rest 2mins x 3
+
7min amrap tough effort
Man Makers 50/35#/hand
Every min on the min complete 20 DU
+
5mins AB
+
5mins Jog
+
5mins Walk

Commit

Monday, April 11th, 2022

AM

Row 1min rest walk 1min x 8sets pick a pace that you can maintain for all sets
+
Ski 45sec rest walk 45sec x 6sets pick a pace you can maintain for all sets
+
AB 30sec rest walk 30sec x 4sets pick a pace you can maintain for all sets
+
10mins easy spin on bike
See video for info on intensity

PM

A. Snatch balance x 1 + OHS x 2 on the min for 8sets keep light and snappy small build as you go if feeling it
B1. Back squat @30X1; 8, 6, 4, 2; rest 90sec
B2. 15-20 CTB pullups; rest 90sec
C. Rear foot elevated split squat build to an 8rm both legs @30X1 in as many sets as needed/rest as needed
+
15mins 85% effort pace
Row 200m
10 wall balls 20#10/9' target
5 box jump 30/24"
+
10mins easy spin on bike

Post comments and results below