“The Line”

Workout Philosophy

A-Line

Wednesday, March 23rd, 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 23rd, 2022

Rest Day - Active

If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#

GPP is great for this day as well

Ride a bike
Practice Swim drills
Play a Sport
Master Self Care

Commit

Tuesday, March 23rd, 2022

Swim 100m tough effort
rest 2mins x 4sets
+
Swim 50m easy
rest 20sec x 4-8sets
+
easy swim 200m

Tomorrow is Game Day Come Ready to Roll!

Post comments and results below