“The Line”

Workout Philosophy

A-Line

Friday, April 22nd, 2022

A1. Close grip bench press @30X1; 8-10; rest 1min
A2. Pendlay row @2020; 8-10; rest 1min x 3-4sets
B1. Snatch Grip RDL @3131; 4-6; rest 1min
B2. Seated Arnold Press @2020; 10-12; rest 1min x 3-4set
C1. Goblet squat heavy @30X1; 8-12reps; rest 1min
C2. Russian KBS 12-15reps; rest 1min x 3-4reps
D. Hollow hold 10sec on 10sec off x 10sets

Growth

Friday, April 22nd, 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
+
For time
30, 20, 10 BB FR walk lunges 115/75#
10, 20, 30 CTB pullups
+
3 sets all same pace
20 GHD situps
50 DU
15 burpees
Rest walk 1min
+
10mins easy spin on bike

Commit

Friday, April 22nd, 2022

AM

Run 5mins easy pace
+
Run 20sec rest walk 40sec x 21sets
+
Run 5mins easy pace
+
Walk 10mins

PM

A1. Close grip bench press @30X1; 5, 4, 3, 5; rest 90sec
A2. Back squat @30X1; 5, 4, 3, 5; rest 90sec push the weight for both second 5 more than first 5
B1. HS walk 10m AFAP; rest 5sec
B2. 15 CTB pullups; rest 5sec
B3. 2 rope climbs 15' rest 60sec x 4sets
C1. Pendlay row @20X0; 10, 8, 6, 10; rest 60sec
C2. DB incline bench press @4040; 10, 10, 10, 10; rest 60sec x 3
+
Row 2k 97% effort for time
+
Walk 10mins

Post Comments and Results below