“The Line”

Workout Philosophy

A-Line

Monday, June 13th, 2022

Lower Single Leg/Upper Single Arm Pull + Midline Stability

A1. Rear Foot Elevated Split Squat; @30X1; 8-10/leg; rest 1min
A2. DB Three Point Row @30X1; 8-10/arm; rest 1min x 3-4sets
B1. Goblet squat @2020; 10-12; rest 60sec
B2. Ring Row or Pendlay Row @2020; 10-12; rest 60sec x 3
C1. Side plank 30sec R and L rest 20sec
C2. Wall sit 30-60sec add weight if you can; rest 60sec x 3
D. Hollow hold 10sec on 10sec off x 4-8sets

Growth

Monday, June 13th, 2022

A. Power clean 1 reps on the 30sec for 10mins 65% of 1rm
B. Close grip bench press @20X0; 15, 12, 10, 8, 6, 4, 2; rest 60sec build per set no misses!
C1. Clean grip deadlift TnG; 4-5resp; rest 30sec
C2. Banded tricep push down @1010; 15-30reps; rest 90sec x 3-4
D1. Single arm DB bench press @2121; 8/arm; rest 30sec
D2. Single leg box jump you pick height 5/leg; rest 60-90sec x 3-4sets
+
15mins 85-90% effort
18 AB or Echo Bike cals
15 Russian swings 1.5/1pd
12 GHD situps
9 Burpees
+

Walk 10-20mins or easy spin 10-20mins

Commit

Monday, June 13th, 2022

AM

5, 4, 3, 2, 1 mins of each easy pace
Run
AB
Row
Mobility

PM

A. Snatch from high blocks 3, 3, 3, 3, 3; rest 90sec keep weight light and quick
B. Snatch pull from low blocks 3, 3, 3, 3; rest 2mins straps ok start at 70% of 1rm add weight per set
C. OHS @20X1; 5, 4, 3, 2, 1; rest 2-3mins
D. BB FR Walk lunge 30ft 185/135# rest 90sec x 3
+
Emom - 14mins
odd - 18 wall balls 20/14# 10' target
even - 50 DU
+
Emom - 14mins
odd - KBS 2/1.5pd 12-15reps
even - 3-6 RMU
+
Emom - 14mins
odd - 2 PS increase reps by 1 every min 135/95# does not have to be TnG
even - 12-15 GHD situps
+
20mins easy spin on bike

Please post results to comments below