“The Line”

Workout Philosophy

A-Line

Friday, April 1st, 2022

L-Test
A. 3mins max strict pronated pullups
B. 2mins max pushups
C. 2mins max situps
D. 2mins max air squats
+
10mins easy easy aerobic walk or ride bike

Growth

Friday, April 1st, 2022

A1. Close Grip Bench Press @30X1; 5, 5, 5, 5; rest 90sec
A2. Front Squat @30X1; 5, 5, 5, 5; rest 90sec pick a weight for both and keep it start this at about 80-85% effort not of your 1rm think effort. We will build on this 5# more on A1 and A2 than last week
B1. Push press with BB TnG 12-15; rest 10sec you pick weight and stay with it
B2. DB FR walk lunges; 30ft; rest 90sec x 3 50/35# scale this to make movement perfect
C. SA FC 50m R and 50m L rest 1min x 3 push the weight here
+
30sec SC thrusters 95/65#
30sec GHD situps or abmat situp
30sec AB cals
rest 90sec x 3sets goal is same exact reps per set
+
10mins easy spin on bike

Commit

Friday, April 1st, 2022

Rest up get out and hike or bike if you must train hit the Growth or A-Line. Send me an email to let me know how you are feeling and what your goals are for the next year. Matt@goldenlinetraining.com. Commit will continue on April the 7th with a new split.

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