“The Line”

A-Line

Thursday, November 3rd, 2022

A-Line Video Workout Description

A1. Barbell on back reverse lunge @21X1 5ea x 3 sets; rest 1-2min
A2. DB pullover @2111 8 reps x 3 sets

B1.Landmine single leg RDL @3111 5 reps x 3 sets; rest 30-60sec
B2. Seated back unsupported Arnold press @21X1 5 reps x 3 sets; rest 30-60sec
B3. Goblet cossack squat @21X1 5ea x 3 sets; rest 30-60sec
B4. Deadhang hold 30sec x 3 sets; rest 30-60sec

C1. Sidelying DB external rotation @3111 8ea x 2 sets
C2. Barbell bicep curl @5151 8 reps x 2 sets
C3. DB skull crusher @5151 8 reps x 2 sets
C3. Single leg calf raise @31X1 10ea x 2 sets
+
Walk cool down 10 minutes

Growth

Thursday, November 3rd, 2022

A.Front squat build to a max take your time
B. Emom - HSC TnG x 3 60-70% of 1rm - 8mins
C. Rear foot elevated split squat @20X0; 8/leg; rest 1min x 3sets
+
4 rounds not for time keep this!
20 hollow rocks
20 arch up supermans
5 wall walks slow perfect
+
5min amrap
Row 1k/850m
amrap TTB remainder of time
rest walk 4mins x 3sets
+
Walk 5-10mins in sun if possible

Commit

Thursday, November 3rd, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Run 30sec rest walk 30sec x 30sets

Rest 2-5mins

Row 30sec rest walk 30sec x 30sets
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Snatch from low blocks 2-3 reps on the 90sec 60% of 1rm snatch start here and small build as you go not TnG x 8sets
B1. 1.25 bench press 5, 4, 3, 3, 3; rest 60sec build per set
B2. Wtd pronated pullup cluster 3. 2. 1; rest 10-20sec/rest 90sec
C. Snatch pull from low blocks 4, 4, 4, 4, 4; rest 2mins push weight straps ok
+
17min cap
50 strict HSPU
50 CTB pullups
35 kip HSPU
35 TTB
20 wall walks
20 bar MU
+
Walk 10mins


Post results to comments