“The Line”
Hey Guys! We are moving over to the new platform, the videos are in over there!! If you did not get an email about the new platform and your member discount please email me asap! We will be discontinuing this part of The Line at the end of this week! The New App is great! We are getting amazing feedback already! Email me if you didn’t get the email, it was send earlier this week. Matt@goldenlinetraining.com
A-Line
Friday, December 9th, 2022
Try to move through these with minimal rest
A1. Single arm DB snatch 5-7 each x 4
A2. Dual DB backwards walking lunge 12 steps x 4
A3. Push up as many unbroken reps as possible x 4
A4. Barbell RDL 8 x 4
A5. Barbell bent over row 6 x 4
B1. Ab wheel roll out 10 x 3
B2. Side plank rotations 10 each x 3
B3. Hanging knee raise10 x 3
B4. Single arm farmers carry 20 yds each x 3
+
Optional arm work 2-3 sets
DB hammer curl x 12-15
Barbell reverse curl x 12-15
Tricep extension x 12-15
DB skull crushers x 10-12
Lateral shoulder raise x 12-15
+
10 minute cool down walk
Growth
Friday, December 9th, 2022
A. PC x 1 + HPC x 1 + SJ x 2; build this to 80% effort today and call it take your time
B. DB Single arm push press build to a tough 8/arm 8mins
C. Deadlift 5 sets of 5 pick a tough weight and stay there rest 1-2mins
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4-5 sets all same pace
Row 500/400m
15/12 bench press 135/95#
FW 50m 2/1.5pd/hand
15 deadlifts 2/1.5pd/hand
15 burpees
rest 2-3mins
Walk 5-10mins Sunshine if possible
Commit
Friday, December 9th, 2022
AM
C2 bike 55mins Z2 pace easy to moderate
PM
A1. Power clean TnG cluster 3. 2. 1; rest 10sec/rest 90sec
A2. Push press Cluster 3. 3. 3; rest 20sec/rest 90sec x 4-5sets push the weight here
B. HS walk skill set of obstical and play 12mins
C. 50 GHD situps for time be smart
+
12, 9, 6 for time
Wall walks
Power cleans 185/135#
+
Accumulate 40 HSPU kipping or strict work on the skill you need the most here it is not for time
+
Walk 5-10mins Sunshine if possible
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