“The Line”

Workout Philosophy

A-Line

Monday, March 7th, 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, March 7th, 2022

Warmup 22.2

15-25mins Easy pace
1min row
1min AB
1min Ski
1min Mobility your choice or foam roll
+
World greatest stretch 16 steps rest 10sec
Side plank 20sec R and L rest 10sec
10 GHD situps rest 10sec
20-40 DU rest walk 30-60sec x 3
+
Bretzel stretch 8/side rest 10sec
Glute Bridge Pallof press 8/side rest 20-30sec x 3
+
Warm up the movements and make sure they feel amazing! spend 10-25mins here
+
Deadlift build to 20# over the rx weight take your time concentric only here! no more than 6-8mins
+
1 DL
1 bar facing burpees
2 Deadlift
2 bar facing burpees
3 DL
3 bar facing burpees
rest walk easy spin on bike 2-4mins x 2-4sets until it feels amazing
+
Rest walk or spin make sure you are ready to go. When you feel great hit the workout!
+
Hit it!
+
Open Workout 22.2
10min AMRAP
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225/155-lb barbell

Time cap: 10 minutes
+
20mins easy spin on bike

Commit

Monday, March 7th, 2022

AM

35mins easy spin on bike

PM

A. Snatch balance 3, 3, 3, 3; rest 2mins no more than 80% of 1rm snatch
B. Front squat build to a tough 3 in 10mins
C1. 30 wall balls 30/20# 10/10' target; rest 10sec
C2. AMRAP CTB pullups; rest 90sec x 3
+
For total time
Row 1k
rest 1min
5 rounds
7 Thrusters 95/65#
9 GHD situps
rest 1min
Row 1k same exact pace as above
+
20mins easy spin on bike

Post comments and results below