“The Line”

Workout Philosophy

A-Line

Friday, April 8th, 2022

L-Test
A. 3mins max strict pronated pullups
B. 2mins max pushups
C. 2mins max situps
D. 2mins max air squats
+
10mins easy easy aerobic walk or ride bike

Growth

Friday, April 8th, 2022

A1. Close Grip Bench Press @30X1; 5, 5, 5, 5; rest 90sec
A2. Front Squat @30X1; 5, 5, 5, 5; rest 90sec pick a weight for both and keep it start this at about 80-85% effort not of your 1rm think effort. We will build on this 5# more on A1 and A2 than last week
B1. DB PC and Jerk TnG 50/35#; 12-15reps; Choose weight you can go unbroken with; rest 10sec you pick weight and stay with it
B2. DB at side step up 30 total reps alt hand per rep; rest 90sec x 3
+
On the 2mins complete
FW heavy per hand 50m
amrap unbroken Dips (assisted if needed)
x 3-4sets
+
3 sets
Dual KB FR Carry 50m heavy
AB 90sec 90% aero pace
rest 2mins
all sets same pace
+
10mins easy spin on bike

Commit

Friday, April 8th, 2022

AM

Run 5mins easy pace
+
Run 20sec rest walk 40sec x 15sets
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Run 5mins easy pace
+
Walk 10mins

PM

A1. Close grip bench press @30X1; 6-8; rest 10sec
A2. 3-4 RC AFAP 15' rest 2mins x 4sets build per set on A1 work speed and efficiency on the rope
B1. HS walk 40ft AFAP; rest 5sec out and back 20ft come down at 20ft turn and go
B2. 10 Deadlift TnG 275/185# rest 5sec
B3. 12 bar facing burpees AFAP; rest easy spin on bike 2-3mins x 4sets
C1. Supinated Pendlay row @20X0; 6-8; rest 60sec
C2. DB incline bench press @4040; 10; rest 60sec x 3
+
20mins easy spin on bike every 4mins complete 3 dead hang to inverted on rings slow and controlled

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