“The Line”

A-Line

Wednesday, January 5th, 2022

Lower Body + Double Leg Knee Flexion, Upper Body Pulling, Functional Stability + Midline

A1. Goblet Squat @3131; 6-8reps; rest 60sec KB or DB you pick weight push it a little with perfect tempo
A2. Strict Pronated Pullups @2020; accumulate 8-12 reps; rest 60sec assisted as needed x 3
B1. DB Bent Torso Row @30X1; 8-10/arn; rest 60sec
B2. Rear Foot Elevated Split Squat; @30X1; 8-10/eg; rest 60sec x 3
C. 3 sets of 15-20 Russian Kettle Bell Swings rest as needed you pick weight

Growth

Wednesday, January 5th, 2022

Rest Day - Active

If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#

GPP is great for this day as well

Ride a bike
Practice Swim drills
Play a Sport
Master Self Care

Commit

Wednesday, January 5th, 2022

Swim 100m Freestyle
+
Swim 25m Emom - 10mins work form and tech
+
Swim 100m rest 30sec x 5sets increase pace per set x
+
Swim 100m your choice of style cooldown

Post comments and results below