“The Line”

Workout Description

A-Line

Friday, February 4th, 2022

Scapula/Midline + Double leg knee flexion + Double Arm Pressing

A. TYI with neck focus - @2121; 3-5reps/letter you can add weight if you would like; rest 30-90sec x 3-4sets
B. Bear Shoulder Tap - 30sec of work alt side per rep rest 30-90sec x 3-4sets
C1. Goblet Squat with band @2121; 6-10reps; rest 30sec
C2. Hollow Hold with weight (not mandatory at all) bend knees in if back comes off the ground; accumulate 30sec of work; rest 30sec x 3sets 
D1. 10 Month Position Shoulder Ress @2020; 8-10reps; rest 30sec
D2. Glute Bridge March 10 reps per leg slow controlled; rest 30-60sec x 3sets

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10mins easy spin on bike

Growth

Friday, February 4th, 2022

A. Clean and jerk build to 80% of 1rm in 10mins several sets see video
B1. KB Glute Bridge Floor Press @4040; 8 reps; rest 1min
B2. Pendlay Row @20X1; 6-8; rest 1min x 2 sets keep this last week here
C1. Half kneeling arnold press @2020; 8/arm; rest 30sec
C2. Seated DB external rotation build to an 8rm both arms; rest 30-60sec in 4sets
D. AB 30sec rest walk 30sec x 15sets every 3 sets incrase pace per set last 3sets are really tough
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20mins easy spin on bike make sure you do this ;)

Commit

Friday, February 4th, 2022

AM

8 sets all same pace
Row 200m
HS walk 10m
Hollow Hold 30sec
rest walk back to rower
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8 sets all same pace
Ski 1min
2 rope climbs 15'
Jog 200m
rest walk back to ski


PM

A. Clean and jerk build to 80% of 1rm in several sets record RPE 10 being the hardest
B. Emom - Close grip bench press 60-70% of 1rm 3-4 reps - 9mins
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Row 2k for time all out get a score here!! best possible!
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Walk 5-10mins Sunshine if possible

Post comments and results below