“The Line”

Workout description

A-Line

Friday, August 5th, 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

Friday, Aug 5th, 2022

A. Emom - SJ 65% of 1rm 2-3 reps - 12mins
B. Deadlift TnG build to a tough single concentric only in 8mins
C. DB incline bench press 1min amrap 50/35# rest 2mins x 3
+
5 rounds for time 90-95% effort
10 PC 155/105#
15 wall balls 20/14# 10' target
+
10 mins easy spin

Commit

Friday, August 5th, 2022

AM

Row 8k easy to moderate pace

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Emom - SJ from blocks 2-3reps - 8mins 60-73% of 1rm you pick
C. SJ stance strict press d@12X1; 4-6; rest 60sec x 3sets pick weight and keep it
D. Deadlift build to a tough TnG triple in 8mins doesn't have to be anything crazy
+
5min amrap strict HSPU
+
5sets
1min KBS 1.5/1pd
1min FLR on floor
+
Walk 5-10mins Sunshine if possible


Easy Spin on bike or walk 10mins