“The Line”

Workout Philosophy

A-Line

Friday, May 27th, 2022

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form and tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single Leg Romanian Deadlift DB in opposite hand of working leg @3131; 8/leg rest; rest 60 sec x 3
C1. Close grip bench press or DB bench press @30X1; 8-10; 30-60sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 90sec x3-4sets
D. FLR on floor 30-60sec; rest 30-60sec x 3-5sets build volume over time

Growth

Friday, May 27th, 2022

A1. Deadlift @20X1; TnG Cluster 3. 3. 3; rest 10sec/rest 90sec build per set
A2. 10 Month Position Shoulder Press @2020; 12, 10, 8; rest 90sec
+
3 sets
Contralateral carry 40m both sides
12-15 GHD situps
rest 1-3mins
+
3 sets
20 DB PS alt hand per rep 50/35#
Accumulate 10-15 HSPU take your time scale as needed
rest 1-3mins
+
10mins easy spin on bike

Commit

Friday, May 27th, 2022

AM

20 rounds easy pace
AB 6 cals
4 wall balls you pick weight and height
3 strict supinated pullups
Jump rope singles 10

PM

A. SJ from blocks 60-70% of 1rm 2-3 reps on the 90sec for 8sets
+
5 sets increase pace per set
Run 400m
20 wall balls 20# 10' target
20 PS 75/55#
20 box jump on and over 24/20"
7 wall walks
rest 4mins
+
walk 10mins

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