“The Line”

Work description

A-Line

Tuesday, December 21st, 2021

Aerobic Training

20mins easy spin on bike of your choice (Assult Bike, Echo Bike, Airdyne, Stationary Bike, Rower, Run or any other cyclical machine)

Every 4mins complete FLR on the Floor 20-45sec Pick a time and keep it consistent

- This should be at a conversational pace
- You should break a small sweat
- The goal is to move blood and lymph detoxifying the body and stimulating recovery
- Teaching the body to utilize Oxygen and Fat as a fuel source
- Raising core temp and stimulating the metabolism
- Mental Clarity and time with self
- Expanding the Aerobic System

Growth

Tuesday, December 21st, 2021

A. Deadlift build to a tough 2 TnG in 4sets with in 10mins
B1. Close grip bench press Cluster @20X1; 1. 1. 1; rest 10sec/rest 60-90sec
B2. PC cluster Single; rest 10sec/rest 60-90sec Push the weight here x 4-5sets build per set on these
+
4 sest all same pace
20 wall balls 20/14# 10/9' target
15 TTB
10 burpees
44 DU
rest walk 3mins
+
Side plank DB external rotation @2020 8/arm; rest 30sec between sides x 3
+
Walk 5-10mins

Commit

Tuesday, December 21st, 2021

AM

AB 5mins easy pace
+
Echo or AB 1min 90% effort rest easy spin 1min x 8
+
AB 5mins easy pace

PM

A. Power clean x 1 + S2O x 3-4 on the 90sec for 12sets start at 55% of 1rm Cl and jk and build per set
B. 75 HSPU for time see video
C. Deadlift build to a tough single in 12mins
+
33, 27, 18 for time
Row cals
DB push press 50/35#
+
10-15mins easy spin or walk
Post comments and results below, please