“The Line”

Workout Descriptions

A-line - start

Growth - 2:56 start

Commit - 4:56 start

A-Line

Tuesday, December 14th, 2021

Aerobic Training

20mins easy spin on bike of your choice (Assult Bike, Echo Bike, Airdyne, Stationary Bike, Rower, Run or any other cyclical machine)

Every 4mins complete FLR on the Floor 20-45sec Pick a time and keep it consistent

Notes:
- This should be at a conversational pace
- You should break a small sweat
- The goal is to move blood and lymph detoxifying the body and stimulating recovery
- Teaching the body to utilize Oxygen and Fat as a fuel source
- Raising core temp and stimulating the metabolizm
- Mental Clarity and time with self
- Expanding the Aerobic System

Growth

Tuesday, December 14th, 2021

A. Deadlift build to a tough 3 TnG in 4sets with in 10mins
B1. Close grip bench press Cluster @20X1; 2. 2; rest 10sec/rest 60-90sec
B2. PC cluster 1. 1; rest 10sec/rest 60-90sec Push the weight here x 3
+
12mins 90% effort Gripper!
2 TTB
2 DB push press 50/35#
2 DB PC 50/35#

Increase all reps by 2 every round
+
Standing DB Cuban press build to a tough 10 over 3-4sets rest as needed
+
Walk 5-10mins

Commit

Tuesday, December 14th, 2021

AM

70 mins easy spin on the bike
See video for recommendations

PM

A. Emom - Clean and jerk start at 55% of 1rm add 20# every min until tough single end on a make
B. Seated DB shoulder press; @2020 10-12reps; rest 90sec x 3
C. Deadlift TnG; 2, 2, 2; rest 90sec small build must be unbroken
+
20 rounds for time
Run 200m
2 RMU
4 sHSPU
8 KBS 2/1.5pd
+
10-15mins easy spin or walk

Post results to comments