“The Line”

Workout Philosophy

A-Line

Friday, April 15th, 2022

A1. Close grip bench press @30X1; 8-10; rest 1min
A2. Pendlay row @2020; 8-10; rest 1min x 3-4sets
B1. Snatch Grip RDL @3131; 4-6; rest 1min
B2. Seated Arnold Press @2020; 10-12; rest 1min x 3-4set
C1. Goblet squat heavy @30X1; 8-12reps; rest 1min
C2. Russian KBS 12-15reps; rest 1min x 3-4reps
D. Hollow hold 10sec on 10sec off x 10sets

Growth

Friday, April 15th, 2022

A1. Close Grip Bench Press @30X1; 5, 5, 5, 5; rest 90sec
A2. Front Squat @30X1; 5, 5, 5, 5; rest 90sec pick a weight for both and keep it start this at about 80-85% effort not of your 1rm think effort. We will build on this 5# more on A1 and A2 than last week
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3 sets
20 wall balls 20/14# 10' target
Amrap unbroken CTB pullups set
rest 2mins
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7min Amrap 85% effort pace
5, 4, 3, 2, 1 back to 5
Static dip add 20# if you can
Stirct TTB
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2mins max BB rollouts
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10mins easy spin on bike

Commit

Friday, April 15th, 2022

AM

Run 5mins easy pace
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Run 20sec rest walk 40sec x 18sets
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Run 5mins easy pace
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Walk 10mins

PM

A1. Close grip bench press @30X1; 5, 4, 3, 2, 1; rest 60sec
A2. 3 legless RC 15' rest 90sec
B1. Free standing HSPU; 3 walk 5ft 3; move to B2
B2. 10 Deadlift TnG 295/195# move to B3
B3. 10 box jump 30/24"; rest 60sec x 4sets
C1. Supinated Pendlay row @20X0; 6-8; rest 60sec
C2. DB incline bench press @4040; 10; rest 60sec x 3
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3, 2, 1 mins of each 90% effort
Row cals
AB cals
Ski cals
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Walk 10mins

Post comments and results below