“The Line”

Workout Description

A-Line

Friday, January 28th, 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

+

10mins easy spin on bike

Growth

Friday, January 28th, 2022

A. Emom - PC x 1 + PP x 1 + SJ x 2 60-73% of 1rm - 6-8mins
B1. KB Glute Bridge Floor Press @4040; 8 reps; rest 1min
B2. Pendlay Row @20X1; 6-8; rest 1min x 2 sets keep this in but only 2 sets
+
95% effort on all of this see video for more info
5 mins max Devils press 50/35#
4 mins max wall walks
3 mins max DU
2 mins max KBS 1.5/1.25pd
1 min max Echo or AB cals
+
20mins easy spin on bike make sure you do this ;)

Commit

Friday, January 28th, 2022

AM

8 sets all same pace
Ski 10cals
FLR on rings 30sec
rest walk back to Rower
+
8 sets all same pace
Row 250m
HS walk 30ft AFAP
rest walk back to Rower


PM

A. Clean and jerk start at 55% of 1rm add 20# every min until tough single not a 1rm unless it feels certain
B. Emom - Close grip bench press 60-70% of 1rm 3-4 reps - 8mins
+
5 rounds for time
11 HSPU
11 DB Devils press 50/35# advance 10ft after every round
+
5 sets
Row 250m easy to moderate
5 wall walks
rest walk back to Rower
+
Walk 5-10mins Sunshine if possible