“The Line”

Workout Description

A-Line

Friday, June 17th, 2022

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 and tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single Leg Romanian Deadlift DB in opposite hand of working leg @3131; 8/leg rest; rest 60 sec x 3
C1. Close grip bench press or DB bench press @30X1; 8-10; 30-60sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 90sec x3-4sets
D. FLR on floor 30-60sec; rest 30-60sec x 3-5sets build volume over time

Growth

Friday, June 17th, 2022

A. Back squat @30X1; 5, 4, 3, 2, 1; rest 2-3mins push the weight perfect tempo
B. BB Front Rack Rear Foot Elevated Split Squat @30X1; 6/leg; rest 90-120sec x 3sets
C. Pendlay Row 3 reps on the min for 4mins start tough and small build
+
Emom - 12mins
Odd - 12-15 wall balls 20/14# 10' target
Even - 7-12 CTB pullups
+
Emom - 12mins
odd - AB or Echo 12/10cals
even - Squat clean x 1 + HSC x 1-2 start ligher and build per set
+
Emom - 12mins
Odd - Side plank 30sec R and L
Even - 12-15 GHD situps
+
15mins walk

Commit

Friday, June 17th, 2022

AM

A1. unweighted rear foot elevated split squat jump; 10/leg; rest 20sec
A2. DB bent torso row @30X0; 8/arm,; rest 20sec
A3. Side plank 30sec R and L x 3-4sets
+
12 sets
Row 200m
HS walk 10m AFAP
rest walk back to rower
All exact same pace
+
Mobility your choice

PM

A. Emom - SJ from blocks 65-72% of 1rm 2-3 reps - 12mins
+
"JT"
21, 15, 9
HSPU
Ring Dip
Pushup

rest 1min

5 sets all same pace
5 ball over shoulder 150/100#
FW 50m 100/70#/hand
AB or Echo bike 90sec 90% aero pace
rest walk 2mins

20mins easy spin on bike

Please post results to comments below