“The Line”

Workout Description

A-Line

Friday, January 7th, 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 wand tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single-Leg Romanian Deadlift DB in the opposite hand of working leg @3131; 8/leg rest; rest 60-sec x 3
C1. Wall sit 30-60sec; rest 30sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 30sec
C3. FLR on floor 30-60sec; rest 30-60sec x 3

Growth

Friday, January 7th, 2022

A. Clean x 1 + Hang power clean x 1 + S2O x 1-2 on the 60sec for 8-10sets start moderate and build per set
B. Waiter Carry 30m tough weight rest as needed x 3-4sets DB's
+
Row 30sec rest walk 30sec x 6-8sets increase pace per set this is a warmup for the workout
+
15 rounds for time
2 wall walk
3 deadlifts 225/155# scale as needed
6 Ski cals or AB cals or Echo Cals
+
10mins easy spin on bike

Commit

Friday, January 7th, 2022

AM

Keep this exactly the same as last week
10 rounds 70-80% effort
10 DB push press 20/10#/hand
10 DB FR walk lunges 20/10#/hand
10 DB bent rows same weight
10 DB Deadlifts same weight
10 situps

PM

A1. Close grip bench press @20X1; 6, 5, 4, 3; rest 90sec
A2. Power clean TnG 2, 2, 2, 2; rest 90sec push these both
+
24min cap for the total time of both

33, 22, 11 for time Hot!!
Deff HSPU 3"
DB PC and Jerk 50/35#
Row cals

Rest 3mins exactly

20 wall walks
FW 100m 2/1.5pd/hand
15 wall walks
FW 100m 2/1.5pd/hand
10 wall walks
+
Walk 5-10mins Sunshine if possible

Post comments and results below