“The Line”

A-Line - start - 4:22

Growth start 4:22

Commit - start 6:28

A-Line

Friday, December 17th, 2021

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form wand tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single-Leg Romanian Deadlift DB in the opposite hand of working leg @3131; 8/leg rest; rest 60-sec x 3
C1. Wall sit 30-60sec; rest 30sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 30sec
C3. FLR on floor 30-60sec; rest 30-60sec x 3

Growth

Friday, December 17th, 2021

A. PC x 1 + Push press x 1 + SJ x 2 on the 90sec for 6-8sets small build per set
B1. DB Push press TnG 10-12; rest 20sec
B2. 10 DB box step overs same weight as B1 24/20"; rest 20sec
B3. 40-50 DU; rest 90sec x 3-4sets
+
Emom - 15mins
1 - DB incline bench press @2020 10-12reps Pick weight and keep it
2 - DB Devils press 50/35# 6-8reps Pick weight and keep it
3 - Row 14/8cals Pick cals and keep it!
+
10mins easy spin on bike

Commit

Friday, December 17th, 2021

AM

10mins 85% effort
Row 200m
5 strict pullups
10 static dips
15 Jump squats

Rest 2mins

10mins 85% effort
10 HPC and jerk 75#
25 DU
10 HPS 75#
10 cal Ski

PM

A. Strict press build to a max in 12mins
B. 75 HPSU for time 90% effort
C. 3 sets of unbroken 25 reps 2pd KBS for time
+
See video
Row 500m all out
rest 90sec
Row 500m all out
+
Walk 5-10mins easy spin on bike


Post comments and results below, please