“The Line”

Workout Philosophy

A-Line

Monday, May 9th, 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, May 9th, 2022

A. Close grip bench press build to a max @30X1 take your time find a true max today
B. Take 85% of A complete 1 amrap set @30X1 report score here
C. Strict pronated pullup amrap 5mins you must end with the eccentric each rep
+
5 rounds for time and reps
70% of A from today
Bench Press Amrap @20X1
12 GHD situps
Run 400m
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15mins easy spin on bike every 3mins Side plank 45sec R and L

Commit

Monday, May 9th, 2022

AM

8sets all exact same pace
30sec Row
rest 30sec
30sec Ski
rest 30sec
30sec AB
rest 30sec

PM

A. Full snatch start at 50% of 1rm add 10# every min until tough single end on a make
B. Back squat @20X1; 2, 2, 2, 2, 2; rest 2-3mins all tough efforts
C. Snatch pull clusters 2. 2. 2. 2; rest 20sec/rest 2mins x 3 sets push this
D. BB Hip Thrust @11X2; 6-8; rest 30sec x 4-5sets pick a moderate pace and keep it make sure tempo is good
+
5 rounds for time
10 Power snatch 155/110#
20 burpee box jump on and over 24/20"
+
10mins easy spin on bike

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