“The Line”

Workout Philosophy

A-Line

Monday, May 16th, 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
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10mins easy spin on bike

Growth

Monday, May 16th, 2022

A. PC x 1 + PP x 1 + SJ x 1 on the 90sec for 8-10sets start moderate and build per set no misses!
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Emom - 12mins
odd - PC TnG Cluster 3. 3 you pick weight keep it perfect form
even - Close grip bench press 70-80% of 1rm 3-6reps @30X1
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1-10 unbroken kipping pullups for time See Video
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21, 15, 9 90% effort pace
Deadlift 225/155#
HSPU or DB S2O 50/35#
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15mins easy spin on bike every 3mins Side plank 45sec R and L

Commit

Monday, May 16th, 2022

AM

8sets all exact same pace
40sec Row
rest 20sec
40sec Ski
rest 20sec
40sec AB
rest 20sec

PM

A. Snatch pull x 1 + hang snatch pull x 1 + hang snatch x 1 build this over 12mins
B. Back squat build to a max in 12mins Something clean don't be tied to old numbers
C. Snatch pull clusters 2. 2. 2; rest 20sec/rest 2mins x 3 sets push this
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18min Amrap
50 DU
15 SC 135/95#
10 RMU
40 DU
12 SC 155/115#
8 RMU
30 DU
9 SC 185/125#
6 RMU
20 DU
6 SC 205/140#
4 RMU
10 DU
3 SC 225/155#
2 RMU
Remainder of time amrap wall balls 20/14# 10' target
+
10mins easy spin on bike

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