“The Line”

Workout Description

A-Line

Wednesday, January 19th, 2022

Horizontal Press/Bending/Verticle Press + Structural Stability and Midline

A1. DB Single Arm Bench Press with Glute Bridge on bench; @2020; 8-10/arm alt arm per rep; rest 60sec
A2. DB Single Leg Romainian Deadlift; @2111; 8-10/leg; rest 60-90sec x 3
B1. Russain Kettle Bell Swing; 12-15reps; rest 30sec
B2. Seated DB Arnold Press @2121; 8-10; rest 60-90sec x 3
C1. DB external Rotation @2020; 8/arm; rest 30sec
C2. Side Plank Powell Raise @2020; 8/arm; rest 60-90sec x 3

Growth

Wednesday, January 19th, 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 19th, 2022

Swim 100m Freestyle
+
Emom - Swim 25m AFAP - 8sets Free Style
+
Swim 500m TTB - Your choice
+
Swim 200m easy pace Freestyle

Post comments and results below