“The Line”

A-Line

Friday, October 14th, 2022

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form wand tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single Leg Romanian Deadlift DB in the opposite hand of working leg @3131; 8/leg rest; rest 60 sec x 3
C1. Wall sit 30-60sec; rest 30sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 30sec
C3. FLR on floor 30-60sec; rest 30-60sec x 3

Growth

Friday, October 14th, 2022

A. Emom - 12mins
odd - 8-12 TTB
even - Ski 12/9cals

B. Emom - 12mins
odd - 15 arch up or supermans legs and arms
even - 12/9 AB cals

C. Emom - 12mins
odd - Row 12/10cals
even - Side plank 30sec R and L

D1. Cuban press 8-10reps; rest 30sec
D2. 12-15 GHD situps; rest 30sec x 3-5sets
+
Rest walk 10mins or easy spin on bike

Commit

Friday, October 14th, 2022

AM

Run 35mins easy fasted in the AM if possible

PM

A. Clean and jerk build to 75% of 1rm take your time
B. Power clean build to 73% of 1rm take your time
C1. Clean grip deadlift TnG Cluster Heavy! 3. 3; rest 10sec/rest 90sec
C2. HS walk 40ft AFAP; rest 90sec x 3
+
4 rounds 85% effort Aero pace
row 1k
run 400m
15 strict TTB
+
Walk 5-10mins Sunshine if possible


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