“The Line”

Workout Description

A-Line

Friday, January 21st, 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 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, January 21st, 2022

A. PC x 1 + HPC x 1 + PP x 1 + PJ x 1 + SJ x 1; on the 90sec for 6-8sets build per set no fails
B1. KB Glute Bridge Floor Press @4040; 8reps; rest 1min
B2. Pendlay Row @20X1; 6-8; rest 1min x 2 sets keep this in but only 2 sets
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AB 30sec increase pace every 10sec last 10sec tough effort; rest walk 90-120sec x 3-4sets until it feel great
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"Grace". Hit it hard! Power clean is ok 135/95#
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20mins easy spin on bike make sure you do this ;)

Commit

Friday, January 21st, 2022

AM

5 sets all same 75% effort pace
Row 500m
20 walk lunges
10 strict pullups
10 dips
10 GHD situps
10 OHS 45/33#
Rest walk back to rower

PM

A. PC x 1 + S2O x 3 start at 135/95# add 10# every min until max triple S2O from ground
B. DB SA Push press build to an 6rm per arm in 7mins
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Emom - 10mins
odd - 4-7 RMU
even - HS walk 25ft AFAP
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6min amrap tough effort

Row 500/425m buy in
remainder of time complete
9 bar facing burpees
5 PC and jerk 135/95#

Rest 4mins x 3sets increase pace per set
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Walk 5-10mins Sunshine if possible

Post comments and results below