“The Line”

Workout Philosophy

A-Line

Friday, May 20th, 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 3-4sets
D. Hollow hold 10sec on 10sec off x 10sets

Growth

Friday, May 20th, 2022

A1. Close grip bench press @20X1; 10, 8, 6, 4, 2; rest 90sec
A2. Back Squat @30X1; 6, 6, 6, 4, 2; rest 90sec push the weight on both of these
+
Emom - 20mins
1 - 8-12 HSPU
2 - 50 DU
3 - 10 bar facing burpees
4 - 4 SC TnG start at 95/65# and build per set
+
7min amrap
5, 4, 3, 2, 1 after 1 go back to 5
wall walks
PS 135/95#
+
10mins easy spin on bike

Commit

Friday, May 20th, 2022

AM

5 rounds easy pace
Run 400m easy
1 round of cindy
+
20 mins Mobility your choice

PM

Emom - 20mins
odd - Back squat 70% of 1rm 2-3 reps
even - Close grip bench press 70% of 1rm 3-4reps
+
1-10 for time
DB bench press 70/50#
DB PS reps per arm - alt hand per rep 70/50#
Goblet squat 70/50#
+
Row 30sec rest walk 30sec x 15sets increase pace every 5sets last 5 tough effort
+
walk 10mins

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