“The Line”

Workout Philosophy and Intent

A-Line

Tuesday, May 31st, 2022

Aerobic 65-75% effort pace

20-30min clock
Min 1 - Row, Bike, Jog, Jump rope singles, or any cyclical machine you have
Min 2 - Side plank 20-30sec R and L
Min 3 - No pushup burpees box step up or burpee box jump you choose height
Min 4 - Forward fold stretch or Bretzel Stretch or your choice of mobility
Min 5 - Hang from a bar 20-30sec omni grip
Go back to 1 when finsihed with 5 and complete for 20-30mins

Growth

Tuesday, May 31st, 2022

A1. Back squat @20X1; 6, 4, 2, 6, 4, 2; rest 90sec second 642 more than the first 642
A2. 12-15 Pullups your choice of form; rest 90sec
B1. DB bent toro row @20X1; 8/arm; rest 30sec
B2. DB at side Rear foot elevated split squat @30X1; 8/leg; rest 90sec x 3sets
+
90% effort pace
15, 12, 9, 6, 3 Pendlay row 135/85#
15, 15, 15, 15, 15 Wall ball 20/14# 10' target
3, 6, 9, 12, 15 GHD situps
+
Side plank 30sec R and L 5mins unbroken on the switch
+
15mins easy spin on bike

Commit

Tuesday, May 31st, 2021

AM

45mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. 1 round of DT 12 Deadlifts + 9 HPC + 6 S2O; rest 2mins x 5sets 155/110#
+
20min amrap 90% effort pace
Row 400m
10 GHD situps
8 Bench press 145/100#
6 box jump sd 24"
+
20mins easy spin on bike

Please post results to comments below

Post comments and results below