“The Line”

Workout Philosophy

A-Line

Monday, May 24th , 2022

Lower Single Leg/Upper Single Arm Pull + Midline Stability

A1. Rear Foot Elevated Split Squat; @30X1; 8-10/leg; rest 1min
A2. DB Three Point Row @30X1; 8-10/arm; rest 1min x 3-4sets
B1. Goblet squat @2020; 10-12; rest 60sec
B2. Ring Row or Pendlay Row @2020; 10-12; rest 60sec x 3
C1. Side plank 30sec R and L rest 20sec
C2. Wall sit 30-60sec add weight if you can; rest 60sec x 3
D. Hollow hold 10sec on 10sec off x 4-8sets

Growth

Monday, May 24th, 2022

A1. Back squat @20X1; 10, 8, 6, 4, 2; rest 1min build per set
A2. Wtd strict pronated pullup 2-3reps; rest 1min build per set
B1. Pendlay Row @1010; 6-8; rest 1min build per set
B2. Hang Muscle Snatch 3-4reps; rest 1min build per set x 4
+
PS x 1 + HPS x 1 + OHS x 1 on the 60sec for 10sets nothing more than 77% of your 1rm see video
+
3 sets all same pace
Row 500m
15 Pullups Anyway
12 GHD situp
9/Leg FR walk lunge 95/65#
6 bar facing burpees
33 DU
rest 3-4mins
+
10mins walk

Commit

Monday, May 24th, 2022

AM

10mins 85% Effort
Row cals
+
10mins 85% Effort
5 PS 75/45#
10 walk lunges unweighted
15 DU
+
10mins 85% Effort
AB 10cals
5 TTB
7 box jump sd 24/20"
9 KBS 1.5/1.25pd russian
+
10mins
Walk cooldown

PM

A. Snatch build to a moderate to tough power snatch in 10mins not a 1rm
+
10mins 90% effort pace push but don't go full send
10 Power or Full Snatch 95/65#
rest 1min
10 Power or Full Snatch 135/95#
rest 1min
10 Power or Full Snatch 185/125#
Rest 1min
Amrap Power or Full Snatch 205/145# remainder of time
+
Rest 2mins
+
10, 8, 6, 4, 2 for time
RMU
burpee box jump 36/30"
+
Rest 2mins
+
Front squat build to a tough 4 in 6mins
+
15mins easy spin on bike

Post comments and results below