“The Line”

Workout Philosophy

A-Line

Monday, February 21st, 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

Monday, February 21st, 2022

A. Snatch pull x 1 + hang snatch pull x 1 + hang snatch x 1 start at 50% of 1rm snatch and build by 10# every min until tough complex
B. Back squat @20X1; 2-3 on the 2mins for sets build per set
C. DB Rear foot elevated split squat build to a tough 8rm per leg in 3 sets rest as needed - must be perfect form and perfect tempo @30X1
D. Emom - Row 20sec tough increase pace every min - 5mins rest walk the remainder of each min
+
20 bar MU for time or skill work your choice

+

Walk 5-10mins

Commit

Monday, February 21st, 2022

AM

30mins easy spin on bike

PM

A. Snatch start at 55% of 1rm add 20# every min until max
B. Snatch grip deadlift build to a tough single in 8mins concentric only
C. Back squat cluster @20X1; 1. 1. 1. ; 20sec/rest 3mins x 3 sets
+
For Individual and total time
30 RMU for time
rest 1min
30 PS 135/95#
rest 1min
30 cal AB all out

+

20mins easy spin on bike

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