“The Line”
Workout Philosophy
A-Line
Monday, June 20th, 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 20th, 2022
A. 12 DU + Power clean x 1start at 55% of 1rm add 10# every 75sec until tough single
B1. DB SA Incline Bench Press @2020; 8-12/arm; rest 30sec
B2. 10 box jump 30/24" rest 30sec
B3. 15-20 Russian Swings 1.5/1pd scale up or down as needed; rest 30sec
B4. Hip Thrust @1012; 12-15reps; rest 30-60sec x 3-4sets
+
4min amrap 90-95% effort pace
1 Deadlift 255/190#
1 bench press 185/135#
increase reps by 1 every round
rest 4mins
4min amrap 90-95% effort
1/arm SA DB Devils press 50/35#
7 TTB
Increase 1/arm each round for Devils press - TTB Stay the same each set
Rest 1mins
FLR on rings 20sec on 10sec off x 4-8sets
Rest 1min
AB or Echo 10sec all out one shot to get max watts see video for Intent
+
Walk 10-20mins or easy spin 10-20mins
Commit
Monday, June 20th, 2022
AM
2 sets all same pace easy Z1-Z2
Run 5mins
AB 5mins
Ski 5mins
Row 5mins
Mobility 5mins
PM
A. Snatch balance build to a tough single in 8mins
B. Snatch pull x 3 + Power snatch x 3 + Hang Snatch Pull x 3 + hang Power snatch x 3 + OHS x 1-3reps build this complex over 7sets rest as needed
C. Snatch pull from low blocks 3, 3, 3, 3; rest 2mins straps ok start 85% effort of 1rm build from there
D. Front Squat build to a tough 4 in 6sets rest as needed
+
Emom - 16mins
odd - 18 wall balls 20/14# 10' target
even - 50 DU
+
Emom - 16mins
odd - KBS 2/1.5pd 12-15reps
even - 3-6 RMU
+
Emom - 16mins
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
Post comments and results below
