“The Line”

Workout Descriptions

A-Line

Friday, January 14th, 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

+

10mins easy spin on bike

Growth

Friday, January 14th, 2022

A. Power Clean and Jerk build to a tough single in 10mins
Rest exactly 3mins after this Put 75% of PC and JK today on the bar

B. Complete 2mins amrap
PC and JK 75% of Power Clean and Jerk from above
Rest 1mins x 3sets

C1. KB Glute Bridge Floor Press @4040; 8reps; rest 1min
C2. Pendlay Row @20X1; 6-8; rest 1min x 3-4sets
+
3 rounds for time 93-97% effort
Row 500m
AB 25cals
20 burpees
+
10mins easy spin on bike

Commit

Friday, January 14th, 2022

AM

Last week of this
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. PC x 1 + Paused Push press x 3; 2 sec in the bottom of the dip; rest 30sec
A2. Power clean Cluster 1. 1. 1. 1. 1; rest 10sec/rest 90sec x 4-5sets
B. DB SA Push press build to an 8rm bar arms in 8mins
C. HS walk 10m rest 30sec x 3-4sets AFAP
+
Vested Nate 20/14#
20min amrap
2 RMU
4 HSPU strict
8 KBS 2/1.5pd
+
Walk 5-10mins Sunshine if possible

Post results to comments below