“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
Thursday, December 8th, 2022
A1. Dual DB push press 5-7 x 3
A2. Couch stretch 30 sec each side x 3 sets
- OR substitute this with a stretch that you know works great for you
B1.Landmine single leg RDL @3111 5 -7 eps x 3 sets; rest 30-60sec
B2. Seated back unsupported Arnold press @21X1 5-7 reps x 3 sets; rest 30-60sec
B3. Goblet cossack squat @21X1 5ea x 3 sets; rest 30-60sec - keep these light and try working into some deep hip range of motion
B4. Deadhang hold 30-45 sec x 3 sets; rest 30-60sec
C1. Sidelying DB external rotation @3111 8ea x 2 sets
C2. Barbell bicep curl @5151 8 reps x 2 sets
C3. DB skull crusher @5151 8 reps x 2 sets
C3. Single leg calf raise @31X1 10ea x 2 sets
+
Walk cool down 10 minutes
Growth
Thursday, December 8th, 2022
A. Full snatch on the 45sec for 6-10 sets keep it moderate to light no more than 70% of 1rm for sure
B. Full snatch start at 50% of 1rm add 10# every min until tough single no misses today!
C1. Hang muscle snatch 4-5reps; rest 90sec
C2. Banded box squats @30X1; 4-6reps; rest 90sec keep weight tough but not so heavy you can't move the bar fast x 4sets
D1. DB gorilla row alt hand per rep 20 reps; rest 60sec
D2. DB FR walk lunges 20 steps you pick weight; rest 60sec x 3
+
3min amrap
Run 200m
Remainder of time CTB pullups amrap
rest 1min
2min amrap
Row 250/200m
remainder of time TTB amrap
rest 1min
1min amrap
20 DU
Remainder of time amrap pullups
+
Walk 5-10mins in sun if possible
Commit
Thursday, December 8th, 2022
AM
on the 10mins complete
Row 500m
40 AB cals
Row 500m
x 3sets
PM
A. Snatch pull from straps ok 3, 3, 3, 3; rest as needed push the weight
B. OHS 8-10reps; rest 30sec start 135/95# and build
B2. 8-10 bar MU; rest 90sec x 4sets
C. Front squat from the ground build to a tough 6 in 8mins
D. 20 TGU heavy! alt hand per rep you pick weight
+
4mins complete
Row 400m
30 TTB
Remainder of time amrap wall balls 20/14# 10' target
rest 2mins
3mins complete
Run 200m
20 CTB pullups
Remainder of time amrap wall balls 20/14# 10' target
rest 2mins
2mins complete
44 DU
Remainder of time amrap wall balls 20/14# 10' target
rest 2mins
1min max wall balls 20/14# 10' target
+
Walk 10mins
Post comments and results below
