“The Line”

Workout Pilosophy

A-Line

Monday, March 28th, 2022

A1. DB at Side Russian Step Up alt leg per rep; rest 30sec
A2. Seated Arnold Press @2020; 12-15; rest 90sec x 3
B1. Single Arm DB Bench Press with Hip Thrust @2121; 10-12/arm one arm at a time; rest 30sec
B2. DB Three Point Row @30X1; 10-12/arm; rest 90sec x 3
C1. Forward Leaning Rest on floor 20-60sec; rest 30sec
C2. DB Deadlift @3030; 6-8; rest 90sec x 3
D. Side plank 30sec R and L 1-5mins No rest on the switch

Growth

Monday, March 28th, 2022

A1. Incline BB Bench Press @20X1; 12, 12, 12, 12; rest 10sec
A2. Strict or assisted pronated pullups 12, 12, 12, 12; rest 90sec
B1. DB Flat Bench With Bridge @2020; 15, 15, 15; rest 10sec
B2. Pendlay Row @1010; 12-15; rest 90sec
C. DB SA Push Press build to a tough 10/arm in 8mins
D1. DB pullover @2121; 10-12; rest 10sec
D2. BB Rollout 10-12; rest 90sec x 3
+
3 sets
5 wall walks
FW 50m heavy
50 DU
12-15 GHD situp
rest walk 1min
+
5mins AB
+
5mins Jog
+
5mins Walk

Commit

Monday, March 28th, 2022

Rest up!! You earned it!

Great Fight This Weekend! Please send me an email Matt@goldenlinetraining.com

Let me know how you are feeling

Let me know how the Quarterfinals went

Lets get a conversation going about your next steps and what the future of the Commit Program looks like.

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