“The Line”

Workout Philosophy

A-Line

Monday, April 18th, 2022

A1. Half Kneeling Arnold Press @2020; 10-12/arm; rest 30-60sec
A2. Glute Bridge Single Arm Floor Press @2020; 10-12/arm; rest 30-60sec
A3. Eccentric only pronated pullups 3-4 count down; 10-12; rest 30-60sec
A4. Pendlay row @2020; 10-12; rest 30-60sec x 3sets
C1. Hollow hold 20sec of work; rest 10sec
C2. Goblet reverse lunge 10/leg alt leg per rep; rest 10sec
C3. Side plank 30sec R and L; rest 90sec x 3
+
10mins easy spin on bike

Growth

Monday, April 18th, 2022

A1. Bench Press @20X1; 15, 12, 10, 8, 6; rest 60sec
A2. Wtd Pronated pullup cluster 2. 2. 2; rest 10-20sec/rest 90sec push the weight
B1. Glute bridge floor press with DB; @2020;12-15; rest 30sec
B2. Pendlay row @1010; 10-12; rest 90sec x 3
+
4 rounds tough effort
1min max push press 75/55#
1min max TTB
1min max burpees
1min max Row cals
1min rest
Goal is same score per set
+
15mins easy spin on bike

Commit

Monday, April 18th, 2022

AM

Row 1min rest walk 1min x 9sets pick a pace that you can maintain for all sets
+
Ski 45sec rest walk 45sec x 7sets pick a pace you can maintain for all sets
+
AB 30sec rest walk 30sec x 5sets pick a pace you can maintain for all sets
+
10mins easy spin on bike
See video for info on intensity

PM

A. Full snatch build to a tough triple in 12mins
B1. Back squat @30X1; 6, 4, 2, 6; rest 20sec second 6 more than first
B2. 10-12 BMU; rest 2-3mins
+
12mins 85% effort pace
SA FR Walk lunge 1.5/1pd 10 steps R
SA FR Walk lunge 1.5/1pd 10 steps L :
SA S2O 10 reps R
SA S2O 10 reps L
AB 12/10cals
+
16mins 85% effort pace
Run 250m
12 GHD situps
5 SC 185/125#
+
10mins easy spin on bike

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