“The Line”

Workout Philosophy

A-Line

Friday, February 11th, 2022

Scapula/Midline + Double leg knee flexion + Double Arm Pressing

A. TYI with neck focus - @2121; 3-5reps/letter you can add weight if you would like; rest 30-90sec x 3-4sets
B. Bear Shoulder Tap - 30sec of work alt side per rep rest 30-90sec x 3-4sets
C1. Goblet Squat with band @2121; 6-10reps; rest 30sec
C2. Hollow Hold with weight (not mandatory at all) bend knees in if back comes off the ground; accumulate 30sec of work; rest 30sec x 3sets 
D1. 10 Month Position Shoulder Ress @2020; 8-10reps; rest 30sec
D2. Glute Bridge March 10 reps per leg slow controlled; rest 30-60sec x 3sets

+

10mins easy spin on bike

Growth

Friday, February 11th, 2022

A. Deadlift build to a tough single concentric only in 8mins
B. PC x 1 + S2O x 5 on the 90sec for 8sets build per set
C1. Half kneeling Landmine Press @2020; 8/arm; rest 30sec
C2. Seated DB external rotation build to an 8rm both arms; rest 30-60sec in 2sets
+
50 HSPU for time
rest 1min
50 burpees for time
rest 1min
50 Cal row for time
+
20mins easy spin on bike make sure you do this ;)

Commit

Friday, February 11th, 2022

AM

3 rounds for time 90% effort
Row 200m
HS walk 10m
Hollow Hold 30sec

rest walk 2mins x 3sets

+

10mins easy pace
Ski 15cals
2 Rope climbs 15'


PM

A. Power Clean and jerk build to 85% of 1rm in several sets record RPE 10 being the hardest
B. Emom - Close grip bench press 60-70% of 1rm 3-4 reps - 10mins
+
5 rounds for time
AB 15cals
21 KBS 1.5/1pd
12 CTB pullups
+
Walk 5-10mins Sunshine if possible


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