“The Line”

Workout Philosophy

A-Line

Monday, March 14th, 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 21, 2022

A1. Close grip bench press @20X1; 15, 15, 15; rest 10sec
A2. Strict or assisted pronated pullups 15, 15, 15; rest 90sec
B1. DB Incline bench press @2020; 15, 15, 15; rest 10sec
B2. Ring Row @2020; 15, 15, 15; rest 90sec
C1. DB Glute Bridge Single Arm Bench press @2020; 10/arm; rest 10sec
C2. DB Bent Torso Row @20X1; 10/arm; rest 90sec x 3sets
+
4 sets
Row 300m
12 Barbell Rollouts or Ab Wheel @2020
10 burpees AFAP
rest walk 90sec
+
5mins AB
+
5mins Jog
+
5mins Walk

Commit

Monday, March 21st, 2022

AM

10 sets increase pace per set
Row 200m
3 strict HSPU
5 Strict TTB
HS walk 5m AFAP
rest walk back to rower


PM

A. Snatch build to 90% of 1rm and call it
B. Back Squat Cluster @30X1; 2. 2; rest 20sec/rest 3mins x 4sets
C1. 10 OHS 185/125#; rest 5sec
C2. 5-10 RMU; rest 90sec x 3
D. HS walk max distance in 3mins
+
Row 1k for time all out!
+
15mins easy spin on bike or walk in sun if you can

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