“The Line”

Workout Philosophy

A-Line

Friday, March 4th, 2022

L-Test
A. 3mins max strict pronated pullups
B. 2mins max pushups
C. 2mins max situps
D. 2mins max air squats
+
10mins easy easy aerobic walk or ride bike

Growth

Friday, March 4th, 2022

Warmup 22.2

15-25mins Easy pace
1min row
1min AB
1min Ski
1min Mobility your choice or foam roll
+
World greatest stretch 16 steps rest 10sec
Side plank 20sec R and L rest 10sec
10 GHD situps rest 10sec
20-40 DU rest walk 30-60sec x 3
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Bretzel stretch 8/side rest 10sec
Glute Bridge Pallof press 8/side rest 20-30sec x 3
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Warm up the movements and make sure they feel amazing! spend 10-25mins here
+
Deadlift build to 20# over the rx weight take your time concentric only here! no more than 6-8mins
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1 DL
1 bar facing burpees
2 Deadlift
2 bar facing burpees
3 DL
3 bar facing burpees
rest walk easy spin on bike 2-4mins x 2-4sets until it feels amazing
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Rest walk or spin make sure you are ready to go. When you feel great hit the workout!
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Hit it!
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Open Workout 22.2
10min AMRAP
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225/155-lb barbell

Time cap: 10 minutes
+
20mins easy spin on bike

Commit

Friday, March 4th, 2022

AM

Row 800m rest walk 2mins x 4sets Increase pace per set last 800m is about 92% effort

PM

A. Close grip bench press 2, 2, 2; rest 2-3mins 85% effort today keep snappy
+
5 sets increase pace per set
10 CTB pullups
5 bar facing burpees
3 box jump 30/24"
1 Power clean 225/155#
rest walk 90sec
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3 rounds moderate pace
10 pistol squats
15 GHD situps
+
Row 30sec rest walk 30sec x 10-12 sets pick a pace and keep it exactly the same the entire time
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Walk 5-10mins Sunshine if possible

Post comments and results below