“The Line”

Workout Philosophy

A-Line

Wednesday, March 9th, 2022

A1. Goblet squat @3131; 8-10; rest 15sec
A2. Strict pronated pullup or assisted pullup accumulate 15reps; rest 90sec x 3
B1. Glute bridge floor press @2020; 12-15; rest 15sec
B2. DB or KB Reverse lunges 12/leg alt leg per rep; rest 90sec x 3
C1. Side plank Powell raise @2020; 8/arm; rest 15sec
C2. Seated DB external rotation @2020; 8/arm; rest 60sec x 3
D. Hollow body hold accumulate 1min

Growth

Wednesday, March 9th, 2022

A1. Thruster 5 reps; start at 65/95# add 5/10# every round; rest 10sec
A2. 1 bra MU + 5 CTB pullups; rest 10sec
A3. AB 10/8cals; tough effort; rest 60sec x 5sets
+
Emom - 12mins
1 - Side plank 30sec R and L
2 - 3 SC all singles 65-75% of 1rm
3 - 5-10 HSPU AFAP
4 - Row 12/9cals
+
Half kneeling arnold press @2020; 8/arm; rest 30sec
DB Three Point Row @20X0; 8/arm; rest 60sec x 3
+
15mins easy spin on bike

Commit

Wednesday, March 9th, 2022

Swim 1500m easy pace

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