“The Line”

Workout Philosophy

A-Line

Friday, May 13th, 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 3-4sets
D. Hollow hold 10sec on 10sec off x 10sets

Growth

Friday, May 13th, 2022

A1. Close grip bench press @30X1; 5, 5, 5, 5; rest 90sec
A2. Back Squat @30X1; 5, 5, 5, 5; rest 90sec push the weight on both of these
B1. HSC TnG x 5 start light and build per set; rest 10sec
B2. Amrap unbroken HSPU minus 1-2reps; rest 2-3mins x 4sets
+
Emom - 10 DU + 8-10 burpees - 5mins
+
12mins 90% effort
10 DB S2O 50/35#
10 DB PC 50/35#
Run 200m
+
10mins easy spin on bike

Commit

Friday, May 13th, 2022

AM

Row 5mins easy pace
+
Run 20sec rest walk 40sec x 10
+
AB 20sec rest walk 40sec x 10
+
AB 5mins easy pace
+
Walk 10mins

PM

A. Close grip bench press @30X1; build to a max take your time rest exactly 5mins after this
B. Take 85% of A complete 1 amrap set unbroken @30X1
C. Back squat @30X1; 5, 4, 3, 2, 1; rest 2-3mins build weight per set
+
Emom - 14mins
odd - 3 HSC 155/110# + 3 box jump overs 24/20"
even - 4-8 RMU
+
Emom - 14mins
odd - Row 12/10cals
even - 10-15 CTB pullups
+
HS walk max distance in 3mins
+
walk 10mins

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