“The Line”

Workout Philosophy

A-Line

Thursday, June 16th, 2022

Aerobic Training Zone 1 - 2

Row, Bike, Run, Ski or any other cyclical machine you want

Choose your pace based on how you feel today

2mins Side plank 30sec R and L
5mins easy pace
5mins 65% effort
5mins 70-80% effort
5mins 65% effort
5mins easy pace
2mins Side plank 30sec R and L

Growth

Thursday, June 16th, 2022

A. PC x 1 + Push Press x 4-5 build this over 10mins no misses!
B. Emom - 3 Bench press banded or chains 60-70% of 1rm @20X1 - 10mins
C. SA DB push press build to a tough 5 both arms in 4mins make it perfect
D. Deadlift build to a tough concentric only in 8mins 90% effort here not of 1rm
+
4 sets goal is all same pace
Row 500/400m
5 PC and S2O TnG Unbroken 135/95#
5 Bar facing burpees
25 DU
3 PC and S2O Unbroken 135/95#
3 Bar facing burpees
25 DU
1 PC and S2O 135/95#
1 Bar facing burpee
25 DU
rest easy spin on bike 3mins
+
10mins easy spin on bike or mobility

Commit

Thursday, June 16th, 2022

AM

40mins AB or Echo bike Every 5mins complete
1 - strict Cindy
2 - 6 TGU tough
3 - 5/arm Windmill + 15 BB rollouts
4 - 15 GHD situps + 10 OHS 45/33# @3111
Start at 1 the first 5mins
Do 2 the second 5mins
Do 3 the third
do 4 the fourth
back to 1 the next mins

PM

A. Power Snatch x 3 on the min for 15mins 135/95#
B. Front squat @3111; 5, 4, 3, 2, 1, 5; rest 2-3mins all tough sets perfect tempo
C1. BB OH walk lunge 25ft start at 95/65# add per set rest 10sec
C2. 12-15 CTB pullups; rest 10sec
C3. 4-5 rope climbs 15' first rep is legless; rest 90sec x 5sets
+
3 sets increase pace per set
Run 800m
40 wall balls 20/14# 10' target
30 TTB
rest walk 4mins
+
Walk 10mins

Post comments and results below