“The Line”

Workout Philosophy

A-Line

Monday, March 14th, 2022

A1. DB at Side Russian Step Up alt leg per rep; rest 30sec
A2. Seated Arnold Press @2020; 12-15; rest 90sec x 3
B1. Single Arm DB Bench Press with Hip Thrust @2121; 10-12/arm one arm at a time; rest 30sec
B2. DB Three Point Row @30X1; 10-12/arm; rest 90sec x 3
C1. Forward Leaning Rest on floor 20-60sec; rest 30sec
C2. DB Deadlift @3030; 6-8; rest 90sec x 3
D. Side plank 30sec R and L 1-5mins No rest on the switch

Growth

Monday, March 14th, 2022

OPEN WARMUP 22.3

15-21mins
Easy to moderate pace
Row 1min
AB 1min
Mobility 1min
+
3 sets not for time
10 Kang squat
6/side Side plank clam shells
5 box jump sd increase height as you go
rest as needed
+
Wtd pronated pullup build to a single at 70% of 1rm in 3 sets
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3 set
Bretzle stretch 8/side
Banded KBS moderate x 10
rest as needed
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Thruster build to the ending weight for a nice snappy double
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Spend time warming up the Pullups, CTB, Bar MU
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1-4 sets until it feels good
4 pullups
2 thrusters 95/65#
3 CTB
2 Thrusters 115/75#
2 Bar MU
1 Thrusters 135/85#
+
Row 30sec rest walk 30sec x 5-7sets go until it feels amazing
Use this as a primer to make sure it feels great and you are ready to roll!
+
Last finishing touches before you go!

Open 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

95/75 lb, then 115/75 lb, then 135/85 lb

Time cap: 12 minutes

+

20mins easy spin on bike

Commit

Monday, March 14th, 2022

AM

5 Mins easy spin on AB or Echo
+
15 sets all same pace
Row 250m
30sec FLR on Rings
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5-10mins easy spin or walk


PM

A. Snatch Pull x 1 + Hang Snatch Pull x 1 + Hang Snatch x 1; rest 90sec x 8-10sets build per set
B. Back Squat Cluster @30X1; 4. 4; rest 20sec/rest 3mins x 4sets
C1. BB OH Walk Lunges 12 steps 135-155/95-115#; rest 20sec
C2. 20 CTB Pullups; rest 90-120sec x 3-4sets
D. HS walk max distance in 3mins
+
10, 8, 6, 4, 2 for time
Burpee RMU
SC 185/125#
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3 sets all same pace
100 DU
25 GHD situps
rest 30-60sec
+
15mins easy spin on bike or walk in sun if you can

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